Inverted row (under a table)
Back . Biceps
Pull the chest to the edge, squeeze the blades.
Use in a programExercise profile
Best forStrengthMuscle growthPosture
Effectiveness★★★★☆ 4/5
EquipmentTable
Also worksLats, Biceps, Rhomboids, Rear delts
Recommended3 sets x 8-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A horizontal pull for the back using only a sturdy table.
- Setup
- Lie under a sturdy table, grip the edge, body straight.
- Common mistakes
- Letting the hips sag or shrugging the shoulders up.
- Easier
- Bend the knees and walk the feet in.
- Harder
- Straighten the legs or elevate the feet.
- Safety
- Make sure the table is stable enough to hold your weight.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s