Inverted Row under Table
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The inverted row under a table is a bodyweight pulling exercise that targets the latissimus dorsi, infraspinatus, teres major and minor, and both the middle and lower trapezius fibers. The biceps brachii, brachialis, brachioradialis, and posterior deltoid assist the movement. It is an excellent equipment-free alternative to bar-based rows for building back thickness, scapular strength, and horizontal pulling capacity.
How to do the Inverted Row under Table
- 1Position yourself under a sturdy, stable table with the edge at roughly hip height when you stand.
- 2Grip the table edge with both hands just outside shoulder width, palms facing you or facing each other, arms fully extended.
- 3Walk your feet forward until your body forms a straight line from heels to head, with heels on the floor and hips lifted.
- 4Brace your core, squeeze your glutes, and keep your body rigid — do not let your hips sag toward the floor.
- 5Initiate the pull by driving your elbows back and down while retracting your shoulder blades, not by bending your arms first.
- 6Pull your chest up toward the underside of the table until your chest nearly touches or your elbows reach 90 degrees.
- 7Pause briefly at the top and squeeze your shoulder blades together to maximize mid-back contraction.
- 8Lower yourself under control back to the starting position with arms fully extended before beginning the next rep.
- 9Re-brace your core at the bottom if needed, then repeat for the target number of reps.
Form tips
- Lead the pull with your elbows, not your hands — think of driving your elbows into your back pockets to engage the lats and mid-traps instead of over-recruiting the biceps.
- Keep your body in a rigid plank throughout every rep; if your hips drop, your core has switched off and the spinal load increases.
- Adjust difficulty by changing foot position — feet closer to the table makes the angle easier, feet farther out or elevated makes it harder.
- Breathe in at the bottom before you pull, and exhale at the top of the rep to maintain intra-abdominal pressure through the movement.
- Pause one to two seconds at the top of each rep to reinforce full scapular retraction and build mind-muscle connection with the mid-back.
Common mistakes
- Allowing the hips to sag during the pull, which breaks the plank position, reduces core engagement, and shifts stress onto the lower spine instead of the target back muscles.
- Shrugging the shoulders toward the ears at the top, which activates the upper trapezius and reduces recruitment of the target middle and lower trapezius fibers.
- Pulling with the arms before engaging the shoulder blades, which over-relies on the biceps and underloads the infraspinatus, teres major, and latissimus dorsi.
- Using a partial range of motion and not fully extending the arms at the bottom, which reduces lat and teres minor stretch and limits total training stimulus.
- Gripping an unstable or lightweight table that shifts or tips under load, which creates a serious injury risk — always confirm the table is solid and rated to bear your weight before starting.
Frequently asked questions
What muscles does the inverted row under a table work?
The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and the middle and lower trapezius fibers. The biceps brachii, brachialis, brachioradialis, and posterior deltoid act as synergists to assist the pull.
How does using a table compare to doing inverted rows on a bar?
Mechanically the movements are nearly identical — both train the same horizontal pulling pattern. The key difference is grip: a table edge typically forces a neutral or pronated grip and a wider hand placement, which can shift slightly more emphasis to the outer lats and rear delts. A bar also allows easier height and grip adjustments, while the table requires no gym equipment at all, making it more accessible for home training.
How do I make the inverted row under a table harder or easier?
To make it easier, walk your feet closer to the table so your body is more upright and less of your bodyweight is suspended. To increase difficulty, walk your feet farther away to lower your angle toward horizontal, elevate your feet on a chair, or wear a loaded backpack to add resistance.
How many sets and reps should I do?
For strength and muscle development, 3–4 sets of 8–15 controlled reps works well for most people. Prioritize a full range of motion and a one-second pause at the top over hitting a specific rep count.
Is the inverted row under a table safe for beginners?
Yes — it is one of the most beginner-friendly pulling exercises because you can reduce intensity simply by changing your foot position. Start with feet closer to the table, master the plank body position and scapular retraction, and gradually walk your feet out as you get stronger.
