Table Inverted Row
Also known as: Table Row, Under-Table Row, Table Australian Pull-Up
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Description
Lie under a sturdy table, grip its edge with both hands and keep your knees bent with feet on the floor. Pull your chest toward the edge while keeping your trunk and thighs aligned, then lower until your arms are straight to train the back and arms.
How to Perform
- Use a heavy, stable table that cannot slide, tip, or move.
- Lie under the table with your knees bent and feet flat on the floor.
- Reach up and grip the table edge with both hands about shoulder-width apart.
- Brace your abdomen and lift your hips to align your trunk and thighs.
- Pull your chest toward the table by driving your elbows down and back.
- Pause when your chest is close to the table edge and your elbows are bent.
- Lower yourself slowly until your arms are straight, while keeping your body rigid and your hips from dropping.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use a heavy, stable table that cannot slide, tip, or collapse.
- Grip the table edge slightly wider than shoulder width and keep your hands secure before putting your body weight under it.
- Keep your shoulders pulled down away from your ears and begin each rep by drawing your shoulder blades back.
- Lower yourself slowly until your arms are straight and your shoulders remain controlled.
- Press both feet evenly into the floor to give the pull a stable base.
Common Mistakes
- Letting the hips sag or rise instead of aligning the trunk and thighs.
- Flaring the elbows straight out instead of pulling them at a controlled angle alongside the body.
- Stopping short and not bringing the chest close to the table edge.
- Overextending the neck or reaching the chin toward the table.
- Using momentum by swinging the body or bouncing out of the bottom position.
- Losing core and glute tension, causing the torso to twist or arch.
Recommended Exercises
Explore exercises related to Table Inverted Row for back training and similar movement patterns.
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