Table Inverted Row

How to perform the Table Inverted Row

1. Choose a sturdy dining or workbench table that will not tip or slide, and test it by pulling on the edge with your full weight before the first rep.
2. Lie on your back beneath the table and reach up to grip the edge a little wider than shoulder width, with straight arms and heels on the floor.
3. Squeeze the glutes and brace the trunk so your body forms a straight line from heels to head before you pull.
4. Draw the shoulder blades together and pull your chest up to the underside of the tabletop, keeping the elbows close to the ribs.
5. Pause with the chest touching or just below the edge, then lower to straight arms with the body still rigid.
6. Bend the knees and plant the feet to make it easier, or straighten the legs and rest the heels on a low box to make it harder.

Suggested working range: 6–12 reps. Default progression: double progression.

Common mistakes

• •Using a table that can tip or slide, which dumps you onto the floor mid-rep.
• •Letting the hips sag so the body bends instead of holding one straight line.
• •Pulling the chin forward and shrugging toward the ears instead of drawing the shoulder blades together.
• •Stopping well short of the tabletop so each rep covers only half the range.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Conventional Deadlift

Back · Barbell

Barbell Row

Back · Barbell

Pull-Up

Back · Bodyweight

Lat Pulldown

Back · Machine

Seated Cable Row

Back · Cable