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Inverted Row under Table

Inverted Row under Table

The Inverted Row under Table is a fantastic exercise that targets multiple muscle groups in your upper body, making it an ideal choice for building strength and improving posture. This exercise primarily focuses on your back muscles, including the latissimus dorsi, rhomboids, and trapezius. Additionally, it engages your biceps, forearms, and core muscles for stability and control. To perform this exercise, you'll need a sturdy table or bar that is low to the ground. Begin by lying flat on your back underneath the table, facing upward. Grasp the edge of the table with an overhand grip, slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels. Engage your core and squeeze your shoulder blades together as you pull your chest up toward the table. Control the movement on the way down, fully extending your arms and maintaining a straight body position. Aim to perform this exercise for multiple reps and sets, ensuring that you maintain proper form throughout. The Inverted Row under Table is a versatile exercise that can be modified to suit different fitness levels. For beginners, you can make it easier by placing your feet closer to the table, which reduces the resistance. On the other hand, advanced individuals can increase the intensity by elevating their feet on an elevated surface or using a weighted vest. Incorporating the Inverted Row under Table into your workout routine can improve your overall upper body strength, enhance your posture, and help prevent common back and shoulder problems. Remember to consult with a fitness professional to ensure that you perform this exercise safely and effectively, especially if you have any pre-existing injuries or conditions. Keep challenging yourself and enjoy the rewarding benefits this exercise can provide!


  • Position yourself underneath a sturdy table with your body lying parallel to the ground.
  • Grab onto the edge of the table with an overhand grip, slightly wider than shoulder-width apart.
  • Extend your legs out in front of you, keeping them straight and your heels on the ground.
  • Engage your core and keep a straight line from your head to your heels.
  • Now, pull your chest up towards the table by squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
  • Slowly lower your body back down to the starting position, maintaining control throughout the descent.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain good form and posture throughout the exercise.
  • Engage your core by pulling your belly button towards your spine.
  • Squeeze your shoulder blades together as you pull yourself up.
  • Control your descent by slowly lowering yourself back down.
  • Use a sturdy, stable table or surface that can support your body weight.
  • Start with a comfortable grip width, and gradually progress to a wider grip for more challenge.
  • Vary the angle of your body to increase or decrease the difficulty of the exercise.
  • Focus on pulling with your back muscles rather than relying solely on arm strength.
  • Include inverted rows as part of a well-rounded upper body workout routine.
  • Pay attention to your breathing pattern and inhale on the way down, and exhale on the way up.


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