Exercise guide
Inverted Row Under Table
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The inverted row under a table is a functional bodyweight pulling exercise that builds upper back thickness and bicep strength using household furniture. It effectively targets the lats, traps, and rear deltoids while improving posture through horizontal pulling mechanics.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back underneath a sturdy, heavy table with your chest positioned directly beneath the table's edge.
- Grip the edge of the table with an overhand grip, slightly wider than shoulder-width apart.
- Extend your legs straight out with your heels on the floor, or bend your knees to 90 degrees for a more accessible variation.
- Engage your core and glutes to form a rigid, straight line from your head to your heels.
How to do it
- Exhale as you pull your chest toward the table edge by driving your elbows down and back toward the floor.
- Squeeze your shoulder blades together at the top of the movement, ensuring your chest almost touches the table.
- Inhale and slowly lower your body back to the starting position with a controlled 2-3 second tempo.
- Maintain a neutral spine throughout the movement, avoiding any sagging or arching in the hips.
Form checklist
- Keep your shoulders depressed (away from ears) throughout the entire movement.
- Ensure the table is heavy enough to remain stable and won't tip toward you.
- Maintain a neutral neck by looking straight up, rather than craning your chin toward the table.
- Keep your wrists straight and avoid 'curling' them to pull yourself up.
- Focus on pulling from the elbows to maximize back engagement over the biceps.
Pro tips
- Think about 'breaking the table' by trying to pull your hands apart laterally to increase rear deltoid and upper back activation.
- Pause for one second at the top of the rep to maximize the peak contraction of the lats and trapezius.
Make it harder
- Elevate your feet on a chair or ottoman to increase the angle and the amount of body weight you are lifting.
- Perform the exercise with a 'tempo' focus, taking 4-5 seconds on the lowering phase to increase time under tension.
Frequently asked
- What muscles does the inverted row under table work?
- The inverted row under table primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the inverted row under table?
- The inverted row under table requires no equipment — just your body weight.
- Is the inverted row under table good for beginners?
- The inverted row under table is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.