About this exercise
A bodyweight pulling exercise performed under a sturdy table that targets the biceps and upper back by rowing your chest up toward the underside of the table — a practical alternative to a barbell row requiring no gym equipment.
Biceps Table Row
Step by step instructions, muscle activation and variants for the Biceps Table Row.
EasyBicepsMiddle back
How to Perform
- Position yourself lying on your back under a sturdy table with your chest directly below the edge
- Grip the table edge with both hands slightly wider than shoulder-width, palms facing you
- Straighten your body so only your heels rest on the floor, forming a rigid plank
- Pull your chest up toward the underside of the table by bending your elbows
- Squeeze your biceps and upper back at the top of the movement
- Lower yourself slowly back to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
BicepsMiddle back
Secondary
Inner forearmTrapezius
About the Biceps Table Row
The Biceps Table Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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