Inverted Row Under Table

Inverted Row Under Table


This exercise involves lying under a sturdy table or bar and pulling your body up towards the table/bar, engaging your back muscles. It is a great bodyweight exercise for strengthening the upper back and improving posture.

Muscle Group

Equipment Required

Inverted Row Under Table Instructions

  1. Find a sturdy table or bench that can support your weight.
  2. Lie down on your back underneath the table or bench.
  3. Reach up and grab the edge of the table or bench with both hands, palms facing towards your feet.
  4. Engage your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your feet.
  5. Pull your chest towards the table or bench, keeping your elbows close to your body.
  6. Lower yourself back down to the starting position with control.
  7. Repeat for desired number of repetitions.

Inverted Row Under Table Form & Visual

Inverted Row Under Table

Inverted Row Under Table Benefits

  • Improves cardiovascular endurance
  • Increases lower body strength and power
  • Improves coordination and agility
  • Burns calories and aids in weight loss
  • Can be done anywhere with minimal equipment

Inverted Row Under Table Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Inverted Row Under Table Variations & Alternatives

  • inverted row with feet elevated
  • inverted row with one arm
  • inverted row with resistance band
  • inverted row with dumbbells
  • inverted row with TRX suspension trainer