Towel Hang
Primary
Forearms
Secondary
Lats, Shoulders, Biceps
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your forearms, the Towel Hang is a solid intermediate-level isometric hold in the compound category. Include at the end of pulling workouts or in dedicated grip sessions. The towel texture mimics gi gripping for martial artists and rock face gripping for climbers.
What muscles does the Towel Hang work?
Primary
Secondary
Stabilizers
Why This Exercise Works
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.
Step-by-step: Towel Hang
- 1
Drape a thick towel over a pull-up bar.
- 2
Grip each end of the towel firmly with both hands.
- 3
Hang from the towel with arms fully extended.
- 4
Engage your shoulders by pulling them down and back slightly.
- 5
Hold the position for as long as possible while squeezing the towel.
- 6
Lower yourself down carefully when your grip begins to fail.
What are the best tips for the Towel Hang?
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.
What are common Towel Hang mistakes to avoid?
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.
Who should do the Towel Hang?
Rock climbers, grapplers (BJJ, judo, wrestling), and obstacle course athletes. Anyone wanting crushing grip strength that transfers to real-world pulling.
How many sets and reps of Towel Hang should you do?
Recommendation: 3-4 sets of max duration holds. Rest 90-120 seconds between sets.
Muscle Growth
30-45 second holds
Rest 90s-2min
Strength
15-30 second holds
Rest 2-3min
Endurance
60+ second holds
Rest 60s
Where to Use in Your Workout
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.
Sample Workout Blocks
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 PlanWhat are good alternatives to the Towel Hang?
Dead Hang
Fat Grip Hold
Single-Arm Dead Hang
Other Variations
- Single-arm towel hang
- Towel pull-up
- Towel row
- Thick rope hang
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Towel Hang — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Test towel strength before hanging full body weight.
- Ensure towel is securely draped over the bar.
- Drop down safely if grip fails suddenly.