Inverted row (table)

Execution

Lie under a sturdy table (or low bar) and grip the edge with hands shoulder-width apart, palms facing you or in a neutral grip. Your body is aligned from head to heels, arms extended, heels on the floor. Keeping your body fully braced, pull your chest toward the table by squeezing your shoulder blades together. Elbows travel along your sides (not flared). Rise until your chest touches or approaches the table, pause at the top contracting your upper back, then lower slowly back to full arm extension.

Breathing

Exhale as you pull your chest toward the table; inhale as you lower under control. Keep your abs engaged to maintain body alignment throughout the set.

Benefits

• •Strengthens the full pulling chain: lats, rhomboids, traps and biceps
• •Corrects postural imbalances by targeting upper-back muscles that are often neglected
• •Prepares you for pull-ups by developing horizontal pulling strength
• •Improves scapular retraction, essential for shoulder health
• •Requires only a sturdy table or low bar — doable at home

Variants

Our tips

• 1.Choose a solid, stable table — test it before hanging underneath
• 2.Squeeze your shoulder blades at the top and hold the contraction for a second before lowering
• 3.The more horizontal your body (feet further out), the harder it gets — walk your feet back to reduce the load
• 4.Keep your body rigid like a plank: glutes and abs stay contracted throughout

Common mistakes

• •Hips sagging — your body must stay aligned like a plank. Contract your glutes and abs.
• •Shoulders shrugging toward your ears while pulling — lower your shoulders and focus on squeezing the shoulder blades together
• •Incomplete range of motion — lower to full arm extension and pull your chest to the table. Half-reps don't count.
• •Elbows flaring to 90° — keep them at 45° maximum to protect your shoulders and target the right muscles
• •Using momentum by swinging the hips — the movement must be slow and controlled; only the arms and back work