Primary
Forearms
Secondary
Lats, Shoulders, Biceps
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Isometric
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Towel Hang, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Towel hangs challenge grip through an open-hand position that smooth bars cannot replicate. The towel texture forces continuous grip adjustment and engages forearm muscles differently. This specificity makes towel hangs essential for rock climbers, grapplers, and anyone needing functional grip strength.
Drape a thick, sturdy towel over a pull-up bar and grip each end firmly. Hang with arms extended, squeezing the towel as hard as possible. Keep shoulders engaged rather than fully passive to protect the joint. When grip starts to slip, the set is ending.
Towel hangs challenge the finger flexors through an open-hand grip that bar hangs cannot replicate. The towel texture requires continuous grip adjustment and recruits forearm muscles differently than smooth bars. This specificity transfers directly to climbing and grappling.
See where Towel Hang fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Drape a thick towel over a pull-up bar.
Grip each end of the towel firmly with both hands.
Hang from the towel with arms fully extended.
Engage your shoulders by pulling them down and back slightly.
Hold the position for as long as possible while squeezing the towel.
Lower yourself down carefully when your grip begins to fail.
Use a thick, sturdy towel that can support your body weight.
The towel grip challenges your fingers differently than bars.
Start with short holds and build up duration over time.
You can also perform towel pull-ups for an advanced variation.
Use towel hangs when training for climbing, grappling (BJJ, judo, wrestling), or obstacle course racing. The towel texture mimics gi gripping and rock face holds. Program at the end of pulling workouts when grip failure will not affect other exercises.
Using a thin towel that is difficult to grip properly.
Not engaging the shoulders, leading to excessive stress on the joint.
Giving up too early instead of pushing grip limits.
Rock climbers, grapplers (BJJ, judo, wrestling), and obstacle course athletes. Anyone wanting crushing grip strength that transfers to real-world pulling.
Recommendation: 3-4 sets of max duration holds. Rest 90-120 seconds between sets.
30-45 second holds
Rest 90s-2min
15-30 second holds
Rest 2-3min
60+ second holds
Rest 60s
Position at the end of back or pull workouts when grip failure will not affect other exercises. Train grip to failure for maximum strength development.
Week 1: 3 max holds | Week 2: 4 max holds | Week 3: 4 max holds | Week 4 (deload): 2 submaximal holds
Want a plan that programs the Towel Hang with the right sets, reps, and progression built in?
Get Your Custom PlanMySetPlan places Towel Hang inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Towel Hang — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Towel Hang
Demo coming soon
Frequently Asked Questions About the Towel Hang
The Towel Hang primarily targets the Forearms (flexors), making it an effective exercise for forearms development. Secondary muscles worked during the Towel Hang include Lats, Shoulders, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
The Towel Hang is rated as intermediate difficulty, meaning it requires some training experience. Rock climbers, grapplers (BJJ, judo, wrestling), and obstacle course athletes. Anyone wanting crushing grip strength that transfers to real-world pulling. Focus on proper technique and consider starting with easier variations.
For the Towel Hang, the recommended approach depends on your goals. 3-4 sets of max duration holds. Rest 90-120 seconds between sets. For strength, use 15-30 second holds. For muscle growth, perform 30-45 second holds. For endurance, complete 60+ second holds.
The Towel Hang typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Towel Hang include: Dead Hang, Fat Grip Hold, Single-Arm Dead Hang. These exercises target similar muscle groups as the Towel Hang and can be used as substitutes based on your equipment availability, gym setup, or training preferences.