Inverted Row Bent Knee under Table
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Body weight
- Parte del cuerpo
- Back
- Tipo
- Strength
The Inverted Row Bent Knee under Table is a bodyweight pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and trapezius (middle and lower fibers), with the biceps brachii, brachialis, brachioradialis, and posterior deltoid assisting. Bending the knees with feet flat on the floor reduces the load compared to straight-leg rows, making it an excellent entry point for building upper-back and rear-shoulder strength without any equipment beyond a sturdy table.
Cómo hacer el Inverted Row Bent Knee under Table
- 1Position yourself under a sturdy table and lie on your back with your knees bent and feet flat on the floor, roughly hip-width apart.
- 2Reach up and grip the table edge with both hands just outside shoulder width, palms facing you or away — choose whichever grip feels secure.
- 3Straighten your arms fully and let your body hang, keeping only your upper back and head lightly near the floor.
- 4Brace your core, squeeze your glutes, and keep your body in a straight line from shoulders to knees.
- 5Pull your chest up toward the underside of the table by driving your elbows back and down, squeezing your shoulder blades together at the top.
- 6Hold the top position for one count, feeling the contraction in your upper back and rear shoulders.
- 7Lower yourself with control until your arms are fully extended, maintaining tension throughout.
- 8Complete all reps without letting your hips sag or your lower back arch excessively between repetitions.
Consejos de técnica
- Lead the pull with your elbows, not your hands — this shifts emphasis onto the latissimus dorsi and trapezius rather than the biceps.
- Pinch your shoulder blades together at the top of each rep to maximally engage the trapezius middle fibers, infraspinatus, and teres muscles.
- Keep your core braced the entire set; a sagging hip changes the angle and reduces upper-back tension.
- Breathe out as you pull up and breathe in as you lower down to maintain intra-abdominal pressure.
- If the movement is too easy, straighten your legs gradually to increase the load without needing any additional equipment.
Errores comunes
- Letting the hips drop toward the floor on the way up, which turns the row into a partial movement and removes tension from the target muscles.
- Pulling with the arms and shrugging the shoulders instead of retracting the shoulder blades, which overloads the biceps and underloads the trapezius and infraspinatus.
- Using a table that is not stable enough, which is a safety hazard — always confirm the table can support your body weight before starting.
- Rushing through the lowering phase and dropping down without control, which eliminates the eccentric stimulus that drives strength and muscle development.
- Placing the feet too far forward or using a very high table, which reduces the angle of pull and makes the movement easier than intended for the training goal.
Preguntas frecuentes
What muscles does the Inverted Row Bent Knee under Table work?
It primarily works the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower fibers of the trapezius. The biceps brachii, brachialis, brachioradialis, and posterior deltoid assist the movement.
Why is the bent-knee version easier than the straight-leg inverted row?
Bending your knees and keeping your feet flat on the floor shifts some of your body weight onto your legs, reducing the load your upper body must pull. Straightening the legs increases the percentage of body weight you are rowing, making the exercise progressively harder.
Is a regular dining table safe to use for this exercise?
It can be, provided the table is solid, non-slip, and rated to handle your body weight without wobbling or tipping. Test it before hanging from it. A heavy wooden or metal table is far preferable to a lightweight folding table.
How many sets and reps should I do?
For strength and muscle building, 3–4 sets of 8–15 controlled reps is a good starting range. Focus on a full squeeze at the top and a slow lower rather than chasing high rep numbers with poor form.
