Table row
Also called: inverted row, Australian pull-up, bodyweight row
Lie under a sturdy table and pull your chest up to its edge.
Squeeze: upper back, lats working.
Main: upper back, lats Also: biceps, core
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- upper back, lats
- Equipment
- None
- Level
- Getting the hang of it
- Pattern
- Pull
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Test the table first: heavy, stable, and it must not tip.
- Body straight from head to heels.
- Pull your chest to the edge.
How to do it
- Check the table cannot tip or slide. If in doubt, don't use it.
- Lie under it and grip the edge with both hands, arms straight.
- With body straight and heels on the floor, pull your chest up to the edge.
- Lower slowly.
- Too hard? Bend your knees and keep your feet flat.
Common mistakes
| Common mistake | Fix |
|---|---|
| Hips sag | Squeeze your glutes. Bend your knees to make it easier. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort. Stop at once if the table moves.
Related: shoulder pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.