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
Common Mistakes
Common mistakes content is coming soon.
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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