inverted row under a table
Lie on your back directly under a sturdy table, gripping the edge with an overhand or neutral grip, hands slightly wider than shoulder-width. Extend your legs forward, keeping your body straight from head to heels. Adjust foot placement to modify difficulty (closer to table = easier).
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Forearm Flexors
- Rectus Abdominis
- Obliques
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Lie on your back directly under a sturdy table, gripping the edge with an overhand or neutral grip, hands slightly wider than shoulder-width.
- 2
Extend your legs forward, keeping your body straight from head to heels. Adjust foot placement to modify difficulty (closer to table = easier).
- 3
Engage your core and glutes to maintain a rigid, straight body line throughout the movement.
- 4
Pull your chest towards the table, leading with your sternum and squeezing your shoulder blades together. Keep elbows relatively close to your body.
- 5
Pause briefly at the top when your chest is near the table.
- 6
Slowly lower yourself back down to the starting position with control, fully extending your arms.
- 7
Repeat for desired repetitions, maintaining core tension.
Safety & form
Train smart. Read these notes before adding heavy load.
