Inverted Row under Table Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Biceps Brachii, Brachioradialis, Deltoid Posterior, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Table Row, Bodyweight Row
Visualised Target Muscle Groups
Front
Back
How to: Inverted Row under Table
- Position a sturdy table or bar at waist height.
- Lie on your back underneath the table, gripping the edge with palms facing towards you.
- Keep your feet on the ground and your body straight.
- Pull your chest toward the table, squeezing your shoulder blades together.
- Lower yourself back down in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back instead of keeping it neutral.
- Not retracting the shoulder blades during the lift.
- Lifting with momentum rather than muscle engagement.
Modifications
- Perform the exercise with feet elevated for less difficulty.
- Bend knees to reduce load on the back.
Tips
- Ensure the body remains in a straight line from head to heels.
- Engage the core throughout the movement to maintain stability.
- Experiment with different grip widths to target various muscle groups.
Inverted Row under Table Alternatives
Tags
back
strength
bodyweight
row
shoulders
pulldown
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
