Table Inverted Row
How to do it
Starting position
- Lie on your back under a sturdy table.
- Position yourself so your chest is under the edge of the table.
- Grip the edge with both hands slightly wider than shoulder-width apart.
- Plant your heels on the floor and keep your body straight like a plank.
Movement
- Pull your shoulder blades down and together first as you begin pulling.
- Pull your body up until your chest touches the underside of the table.
- Pause briefly at the top, squeezing the middle of your back.
- Slowly straighten your arms to lower your body, keeping your torso in a straight line.
Breathing
Exhale as you pull up, inhale as you lower.
Trainer tips
- Lie under a sturdy table and grip the edge
- Pull until your chest touches the pad
Cautions
- If your hips sag downward, your lower back holds the load instead of your back.
- If you pull with only your arms, your back disengages, so move your shoulder blades first.
- If the table wobbles or is light, it can tip over, so use only a secure one.
- If it is difficult, bend your knees and pull your feet toward your body to make it lighter.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Biceps · Rear delts · Forearms |
| Equipment |  Bodyweight |
| Movement pattern | Horizontal pull |
| Rep range | 8–15 reps |
44 similar exercises
Representative exercise: Table Inverted Row
- Standing Inverted Row
- Inverted Row Bent Knee under Table
- Standing Pronated Grip Inverted Row
- Suspension Row
- Biceps Table Row
- Suspension Inverted Row
- Bodyweight Door Handle Row
- Inverted Row between Chairs
- Inverted Row Straight Legs under Table
- Suspension Inverted Row Parallel to the Floor
- Inverted Row
- Underhand-Grip Inverted Row
- Bench Pull-Ups
- Seated Pull-up
- Shoulder grip Inverted Row
- Bodyweight Rope Inverted Row
- Seated Pull-up Isometric Hold
- Seated Pull-up (Legs Elevated)
- TRX Inverted Row Arm Twist
- Inverted Row with Straps
- Suspension Bent Knee Inverted Row
- Suspension Wide-Grip Inverted Row
- Parallel Bar Bent-Knee Inverted Row
- Inverted Row on Bench
- Bent-Knee Inverted Row
- Suspender Row (Demo 2)
- Narrow Grip Inverted Row
- Supinated Grip Inverted Row
- Pull-Up with Bent Knee between Chairs
- Suspension Wide-Grip Inverted Row on Floor
- Bodyweight Standing Close Grip One Arm Row
- Inverted Row with Bent Knee between Chairs
- Ring Inverted Row
- Ring Neutral Grip Inverted Row
- Ring Inverted Row Parallel to the Floor
- Ring Weighted Neutral Grip Inverted Row
- Weighted Inverted Row
- Ring Elevated Row
- Suspender Weighted Inverted Row
- Ring Bent Knee Inverted Row
- Ring Wide Grip Inverted Row
- Ring Weighted Pronated Grip Inverted Row
- Inverted Legs Elevated Close grip Row
- Ring Wide Grip Inverted Row on Floor
Related exercises
Lying Reverse Push-upEasierBodyweight Good Morning RowEasierRing Neutral Grip Inverted RowHarderRing Knee Tuck RowHarderBarbell Bent Over RowSimilar exerciseMachine T-Bar Row (Plate Loaded)Similar exerciseDumbbell Bent Over RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
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