Table inverted row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps, Core, and Delts · Rear
Primary muscles
How to do it
Lie under a sturdy table or a low, fixed bar and grip the edge with both hands about shoulder-width apart. Keep the body in one straight line from heels to head, then pull the chest to the edge by driving the elbows back and squeezing the shoulder blades together. Lower under control to a full stretch. Bend the knees and plant the feet to make it easier, or elevate the feet to make it harder. Check the table takes your weight before the first rep.
Form cues
- Squeeze the shoulder blades before the elbows bend
- Hold a straight line from heel to head throughout
Safety
Talk to a professional before this exercise if you have any of the following:
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.