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Bodyweight Row Under Table

Step by step instructions, muscle activation and variants for the Bodyweight Row Under Table.

EasyMiddle back

About this exercise

The inverted row under table is a bodyweight pulling exercise that uses the underside of a sturdy table as a substitute for a barbell or suspension trainer. Lying beneath the table and gripping its edge, you row your chest up to meet the surface, effectively training the lats, rhomboids, and biceps with no equipment beyond a stable table.

How to Perform

  • Position yourself under a sturdy table, lying face-up with your chest directly below the edge
  • Reach up and grip the edge of the table with an overhand grip, hands roughly shoulder-width apart
  • Extend your legs and keep your body in a straight plank line from heels to shoulders, with only your heels on the floor
  • Pull your chest up toward the table by driving your elbows downward and back, squeezing the shoulder blades together at the top
  • Lower yourself back to the starting position with control until your arms are fully extended
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsCoreRear shoulders

About the Bodyweight Row Under Table

The Bodyweight Row Under Table 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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