Which muscles does the towel hang work?

The towel hang mainly works your forearms. It also involves your lats.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the towel hang in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Towel Hang: how to do it and muscles worked

The towel hang mainly works your forearms, with help from your lats. You need a pull-up bar.

Muscles worked

Main

Forearms

Helping

Lats

How to do the towel hang

1
Drape a towel over a pull-up bar and grab both ends in your hands, one above the other or side by side. Hang from it with your feet off the floor.
2
Hang with your arms straight and shoulders gently pulled down. Hold the towel tightly with your fingers and keep your body still.
3
Hold for 15 to 30 seconds, breathing steadily. Step down to the floor with control when your grip starts to fail.

Form tip: The towel is harder than a bar, so start with shorter holds; make sure the towel is secure before you let go of the floor.

Common questions

Which muscles does the towel hang work?: The towel hang mainly works your forearms. It also involves your lats.
What equipment do I need for the towel hang?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the towel hang in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.