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Lats · Beginner

Table Inverted Row

Inverted row beneath a verified stable table for scalable bodyweight back and biceps strength.

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Table Inverted Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Table

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Verify that a sturdy table cannot tip or slide, then lie beneath it with your heels on the floor.
  2. 02Grip the table edge with both hands and keep your body straight from shoulders to heels.
  3. 03Pull your chest toward the table by driving your elbows back.
  4. 04Pause near the top without shrugging, bending your hips, or letting the table move.
  5. 05Lower until your arms are straight while maintaining the rigid body line.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionInverted RowRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent Knee

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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