Bicep Table Row
Pull your way to bigger biceps! This challenging row variation uses a table for killer upper body gains.
The Bicep Table Row is a compound exercise that mainly works the biceps and back, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Bicep Table Row Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Bicep Table Row Variations and Alternatives
How to do the Bicep Table Row
Biceps Table Row
Positioning
Place the table on a flat, stable surface.
Lie underneath the table so that your chest is directly below the table's edge, with your body straight and your feet on the ground.
Reach up and grasp the edge of the table with both hands, palms facing you. Your hands should be slightly wider than shoulder-width apart.
Extend your legs behind you and keep them straight, with your heels off the ground. Your body should form a straight line from your head to your heels.
Movement
Engage your core muscles and maintain a neutral spine throughout the exercise.
Pull your body up towards the table by bending your elbows and bringing your chest towards the edge of the table. Focus on squeezing your biceps as you lift.
Keep your elbows close to your body, and avoid using momentum to lift your body; the movement should be controlled.
Once your chest nearly touches the table, pause briefly at the top of the movement.
Slowly lower your body back to the starting position by straightening your arms, ensuring you maintain control throughout the descent.
Repeat for the desired number of repetitions.
Tips
Start with 8-12 repetitions for 2-3 sets, taking breaks as needed.
Ensure the table is stable to prevent any accidents.
Modify the exercise by bending your knees to make it easier or elevating your feet to increase the difficulty.
Bicep Table Row FAQs
What muscles does the Bicep Table Row work?
The Bicep Table Row mainly works the biceps and back, with help from the shoulders. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Bicep Table Row?
None. The Bicep Table Row is a bodyweight exercise, so you can do it anywhere.
Is the Bicep Table Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bicep Table Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bicep Table Row variations and alternatives?
Similar exercises include the Bicep Under Table Curl, Inverted Under Table Row, Barbell Single-Arm Bent-Over Row and Barbell Reverse-Grip Bent-Over Row.
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