Inverted Row Bent Knee Under Table

The Inverted Row Bent Knee under Table is a great exercise that targets your upper back, shoulders, and biceps. This exercise is a variation of the traditional inverted row, but with your knees bent and positioned under a sturdy table. It can be done at home or in the gym, using only a table and some floor space. By positioning yourself under the table and grabbing the table's edge with an overhand grip, you create a stable base for your body. As you pull your chest up towards the table edge, you engage the muscles in your upper back, specifically the rhomboids and trapezius. Your shoulders and biceps also play a significant role in this movement. The Inverted Row Bent Knee under Table is a versatile exercise that can be modified to suit your fitness level. You can easily adjust the difficulty by changing the angle of your body or by using different hand grips. For beginners, starting with a higher table height and a wider grip can make the exercise more manageable. As you progress, you can lower the table height and narrow your grip to increase the challenge. Remember to focus on maintaining proper form throughout the exercise. Your body should be in a straight line, with your core engaged and glutes squeezed. Avoid swinging or using momentum to complete the movement, as this can reduce the effectiveness of the exercise and increase the risk of injury. Incorporate the Inverted Row Bent Knee under Table into your upper body workout routine to build strength and improve posture. It's an excellent exercise for individuals of all fitness levels, and its simplicity makes it accessible to anyone looking to work out at home or in the gym.

Instructions

• Stand facing a sturdy table, with your feet hip-width apart.
• Position yourself on the balls of your feet, and slightly lean forward with your arms stretched out in front of you. Your hands should be gripping the edges of the table with your palms facing down.
• Engage your core and squeeze your shoulder blades together as you bend your elbows and pull your chest towards the table.
• Pause for a moment and then slowly lower yourself back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a straight line from your head to your heels during the exercise.
• Engage your core muscles by pulling your belly button towards your spine throughout the movement.
• Start with a higher bar or table height and gradually decrease it as you get stronger.
• Keep your shoulders down and back, away from your ears, to maintain good posture.
• Utilize a grip that is comfortable for you, whether it's an overhand or underhand grip.
• Perform the exercise in a controlled manner, with a slow and controlled descent as well as ascent.
• Keep your elbows tucked in close to your sides throughout the movement for better engagement of the back muscles.
• Remember to breathe steadily throughout the exercise, inhaling during the lowering phase and exhaling during the raising phase.
• Progressively increase the difficulty of the exercise by adding resistance bands or wearing a weighted vest.
• Consistency is key. Aim to perform this exercise regularly, gradually increasing the number of repetitions or sets over time.