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Table Inverted Row

Back · Horizontal pull

Generic horizontal pull demo. Follow the steps below for this exact exercise.

Horizontal pullCompound

A bodyweight row done lying under a sturdy table, the best no-equipment substitute for a barbell row.

Difficulty
Easy
Tracking
Measured in reps

Muscles worked

BackBicepsCore

Equipment

Bodyweight

How to do it

  1. Lie on your back under a sturdy table and grip the edge with your hands about shoulder width apart.
  2. Set your heels on the floor and squeeze your glutes so your body makes one straight line.
  3. Pull your chest toward the table edge by driving your elbows down and back.
  4. Lower under control until your arms are straight again.

Coaching cues

  • Bend your knees and put your feet flat to make the row easier.
  • Test the table first and keep your weight near its legs so it cannot tip.