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Table rows

beginnerno equipmentcompound exercise
Table rows: start of the movement
1 · start
Table rows: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps, abs

Correct technique

  1. 1Lie under a sturdy table and grab the edge of the top.
  2. 2Body straight from shoulders to heels, or bend your knees for an easier version.
  3. 3Pull your chest to the table top.
  4. 4Lower yourself slowly.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕A light table that could tip over.
  • ✕Arched lower back.

Similar exercises

Bent-over barbell row
barbell
Bent-over dumbbell row
dumbbells
Seated cable row
cable
Chest-supported row
dumbbells, bench
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