Inverted Row Under Table
Description
The inverted row under a table is a bodyweight horizontal pulling exercise performed by lying under a sturdy table and pulling your chest up to the underside. It is an excellent at-home alternative to barbell rows or pull-ups when no gym equipment is available — it requires only a sturdy table that can support your body weight.
Muscle Group
Equipment Required
Inverted Row Under Table Instructions
- Choose a sturdy table that can support your full body weight without tipping. Test it carefully first.
- Lie on your back underneath the table with your chest below the edge.
- Reach up and grip the edge of the table with both hands, slightly wider than shoulder-width.
- Position your body so your arms are fully extended. Keep your body straight from heels to head.
- Brace your core. Pull your shoulders down and back.
- Pull your chest up to touch the underside of the table by bending at the elbows and squeezing your shoulder blades.
- Lower under control back to a fully extended position.
- Repeat for the desired number of reps. Bend your knees if the straight-body version is too difficult.
Inverted Row Under Table Form & Visual
Inverted Row Under Table Benefits
- Excellent at-home bodyweight back exercise
- Builds the lats, mid-back, and biceps
- No gym equipment required
- Good progression toward pull-ups
- Trains core stability through the plank position
- Easy to scale by adjusting body angle
Inverted Row Under Table Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Biceps brachii
- Posterior deltoid
- Core (anti-extension)
- Forearms and grip
Inverted Row Under Table Variations & Alternatives
- Supinated Grip Inverted Row
- Dumbbell Bent Over Row
- Pull-Up
- Bent-Knee Inverted Row (regression)
- Feet-Elevated Inverted Row (harder)
- Ring Inverted Row
