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All forearms exercisesForearms · Calisthenic

Towel Pull-Up

Thick, unstable grip destroys the forearms.

AdvancedBar + towel4 × 3–6
Towel Pull-Up demonstration thumbnail — How to Do Towel Pull-ups - Build Bigger Forearms & Stronger Grip
GripBar + towel

Towel Pull-Up

Demo · Fit Father Project - Fitness For Busy Fathers

Verified Towel Pull-Up demonstration by Fit Father Project - Fitness For Busy Fathers. Click to play.

How to do the Towel Pull-Up

  1. 1Grip fabric hard
  2. 2Own the descent
  3. 3Rest fully between sets

Benefits of the Towel Pull-Up

  • Builds strength and size in the grip through a full, controlled range of motion
  • Also trains lats, biceps as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services