Inverted Row Bent Knee Under Table

Body Part: Back

Muscle: Back

Equipment: Body Weight

Inverted Row Bent Knee Under Table is a bodyweight horizontal pulling exercise performed under a sturdy table. With the knees bent and the heels planted, the bent-knee position shortens the lever and makes the row easier to control than the straight-leg version while still demanding a strong pull from the back and arms.

The main work comes from the lats, with the mid-back, rear shoulders, biceps, and forearms helping to hold the body in position and finish the row cleanly. In practical training terms, this is a useful way to build rowing strength, scapular control, and upper-body pulling volume without needing a barbell or machine.

The setup matters because the whole exercise depends on your body staying rigid while you pull the table toward you. You want a stable table, a secure grip on the edge, shoulders stacked under the tabletop, and bent knees that let your feet stay anchored on the floor. From there, keep your torso long and your hips level so the row starts from a braced position instead of a loose hang.

Each rep should travel in a straight, controlled line: pull your chest toward the table edge by driving the elbows back, then lower yourself until the arms are straight again. The goal is not to yank your chin up to the table; it is to bring the chest and upper ribs up while the shoulder blades move smoothly. A brief squeeze at the top and a slow descent make the exercise much more effective.

This variation is especially useful for beginners, home workouts, and accessory work when you want a safe horizontal pull with simple equipment. It also scales well: bend the knees more to reduce difficulty, or straighten the legs and move the feet farther out to make the row harder. Keep the table steady, the grip even, and the neck relaxed so the set stays productive and safe.

Instructions

• Place a sturdy table over you so the edge is above your chest and you have room to pull your body underneath it.
• Lie on your back beneath the table and reach up to grip the edge with both hands about shoulder-width apart.
• Bend your knees and plant your heels on the floor so your body has a shorter, more manageable lever.
• Slide your feet out until your torso is long and your hips are in line with your shoulders and knees.
• Brace your ribs down, tighten your glutes, and keep your neck long before you start the first rep.
• Pull your chest toward the table edge by driving your elbows back and slightly out from your sides.
• Squeeze your shoulder blades together at the top without shrugging your shoulders toward your ears.
• Lower yourself slowly until your arms are straight again and your body is back in the starting line.
• Keep breathing steadily and repeat for the planned number of reps before carefully letting go of the table.

Tips & Tricks

• The more you bend your knees, the easier the row becomes; straighten the legs only when you can keep the same torso line.
• Keep both hands at the same distance from the table edge so your shoulders do not twist during the pull.
• Aim your chest toward the edge, not your chin toward the tabletop, to keep the pull in the back instead of the neck.
• If your hips drop, shorten the range or bend the knees more before continuing the set.
• Think about pulling the elbows toward your back pockets to keep the lats involved through the middle of the rep.
• A slow lowering phase makes this exercise much harder and much more useful than bouncing off the bottom.
• Keep your heels planted and avoid letting the feet slide, especially on smooth flooring.
• Stop the set when the table starts to move or your shoulders start shrugging to finish the rep.

Frequently Asked Questions

What muscles does the bent-knee inverted row under a table work?

It mainly trains the lats, with strong help from the mid-back, rear shoulders, biceps, and forearms.

Why are the knees bent in this version?

Bent knees shorten the lever and reduce the load, which makes the row easier to learn and easier to control.

Where should my hands be on the table edge?

A shoulder-width grip is a good starting point because it keeps the pull even and usually feels natural on the shoulders.

How high should my chest come in each rep?

Pull your chest close to the table edge without shrugging or jerking; the goal is a clean row, not touching the table with your chin.

Can I use any table for this exercise?

Use only a sturdy table that does not wobble, slide, or tip when you pull against the edge.

What should I do if my hips sag during the row?

Bend the knees more, shorten the range, and brace your glutes and ribs before starting the next rep.

Is this a good beginner back exercise?

Yes. It is often easier to learn than barbell rows because the bent-knee setup reduces the amount of bodyweight you have to move.

How do I make the exercise harder?

Straighten your legs more, move your feet farther out, or slow down the lowering phase while keeping the same clean body line.