How to Do the Towel Pull Up
The towel pull-up replaces the bar with two towels, making your grip the hardest part of the movement. It is an advanced move for lifters who already do strict pull-ups and want serious forearm and grip strength along with lats.
Log every set of your Towel Pull Up in Superlift
Muscles worked
Primary
- Forearms
- Lats
Secondary
- Biceps
How to do the Towel Pull Up
- 1
Drape two sturdy towels over a pull-up bar, about shoulder width apart.
- 2
Grab one towel in each hand and hang with your arms straight.
- 3
Brace your core and pull your shoulder blades down.
- 4
Pull your chest up toward the bar by driving your elbows down toward your hips.
- 5
Pull until your chin is above your hands.
- 6
Lower yourself slowly until your arms are straight.
- 7
Step down if your grip begins to slip.
Form cues to remember
- Squeeze the towels hard
- Elbows drive down toward your hips
- Start every rep from a dead hang
- Lower under control
Common mistakes
Using thin or slick towels
Choose thick, dry towels that hold their shape.
Kipping or swinging
Pause at the bottom and pull strictly.
Not hanging fully
Start each rep with your arms straight.
Gripping too loosely
Squeeze the towels from the start to stop slipping later.
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3 sets of 5–8 reps, 2 min rest |
| Endurance | 2–3 sets of max hangs of 20–40 seconds |
Towels can slip, so make sure they sit firmly over the bar and that you have a safe landing. Move from regular pull-ups gradually, since the grip demand can strain forearms and elbows.
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Towel Pull Up FAQ
Are towel pull-ups harder than regular pull-ups?
Yes, mostly because of the grip. Your lats may handle the load, but your hands often fail first, so many people get fewer reps.
What muscles do towel pull-ups work?
The lats and biceps, like any pull-up, plus much more forearm and grip work from holding the towels. That makes them a strong grip builder.
How do I progress to towel pull-ups?
Build up strict pull-ups first, then practice towel hangs, and finally add reps. Thicker towels are harder, so start with thin ones.
