StrengthIntermediateBackBicepsShoulders
Movement atlas
Inverted row under table
Row inversé sous table
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Primary muscles
- Back, Biceps
- Equipment
- Bodyweight, Sturdy table
Description
Position yourself under a sturdy table, grab the edge and pull yourself up keeping your body straight.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Confirm that a heavy, intact table cannot tip or slide, then lie beneath it with the edge above the mid-chest.
- 2Grip the edge firmly, straighten the arms, and brace so the head, pelvis, and heels form one line.
- 3Exhale while pulling the elbows toward the ribs and the chest toward the edge without shrugging.
- 4Pause briefly with the shoulder blades drawn together without pushing the head forward.
- 5Inhale while lowering under control to straight arms and keep the body aligned.
Common Mistakes
- Using a light, unstable, or damaged table: do not begin until the support is mechanically secure.
- Letting the hips sag: move the feet closer or bend the knees to shorten the lever.
- Pulling only with the arms and shrugging: direct the elbows toward the ribs and keep the neck long.
Tips
- Pull the table toward you without letting the ribs lift.
- Keep one rigid line from the ears to the knees or heels.
Equipment
BodyweightSturdy table
Primary muscles
- Back
- Biceps
Secondary muscles
- Shoulders
- Abs
- Chest
- Triceps
- Forearms
- Neck
Breathing
Exhale during the pull and inhale while lowering. Keep breathing steadily instead of holding the breath to compensate for a variation that is too hard.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 5–10 clean repetitions with 90–120 seconds of rest, ending the set before alignment is lost.
Adjust the difficulty
Regression: bend the knees and move the feet toward the hips, or use a properly anchored suspension row. Progression: straighten the legs, move the feet forward, then elevate them only on a secure support.
Safety and limits
Table stability is a prerequisite, not a detail. Stop immediately if the support moves or sharp or worsening pain appears at the shoulder, elbow, or back, and seek qualified guidance if it persists.
Sources and review
Shapier editorial review
- Scapular muscle balance and spinal stabilizer recruitment during an inverted rowPhysiotherapy Theory and PracticeThe study covers inverted rows on stable and unstable supports, not the mechanical strength of household furniture; table stability remains a separate safety prerequisite.
- 2026 position stand on resistance training prescriptionAmerican College of Sports Medicine
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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