Inverted Under Table Row
Pull your way to a stronger core! This challenging exercise builds upper body and core strength using just a table.
The Inverted Under Table Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Inverted Under Table Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Inverted Under Table Row Variations and Alternatives
How to do the Inverted Under Table Row
Inverted Row under Table
1. Positioning:
Begin by lying on your back underneath the table. Make sure your head is just under the table, and your body is straight.
Reach up and grab the edge of the table with both hands. Your palms can face either you or away from you, depending on your preference.
Foot Placement:
Extend your legs straight out in front of you. Your heels should be resting on the floor or the surface you are on. If necessary, you can bend your knees to make the exercise easier.
Body Alignment:
Keep your body in a straight line from your head to your heels. Engage your core muscles to maintain this alignment throughout the movement.
The Movement:
Begin the exercise by pulling your chest towards the table. Focus on using your back and arm muscles to lift your body.
As you pull up, squeeze your shoulder blades together and try to keep your elbows close to your body.
Return to Starting Position:
Slowly lower your body back down until your arms are fully extended, but do not let your shoulders completely relax.
Repetitions:
Aim for 8-15 repetitions, depending on your strength level. Rest for a short period between sets if necessary.
Tips:
Keep your movements controlled; avoid using momentum to pull yourself up.
If the exercise is too difficult, you can bend your knees or elevate your feet to ease the intensity.
Inverted Under Table Row FAQs
What muscles does the Inverted Under Table Row work?
The Inverted Under Table Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Inverted Under Table Row?
None. The Inverted Under Table Row is a bodyweight exercise, so you can do it anywhere.
Is the Inverted Under 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 Inverted Under Table Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Inverted Under Table Row variations and alternatives?
Similar exercises include the Bicep Under Table Curl, Bicep Table Row, Bodyweight Standing Inverted Row and Bench Inverted Row.
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