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Inverted Table Row

A pulling exercise you can do under a sturdy table or with a door frame.

Category: red

Levels: Beginner to Elite

How to do it

1. Lie under a sturdy table, grip the edge, heels on the floor.
2. Keep the body straight and pull your chest up to the edge.
3. No table? Hold both sides of a door frame, lean back and row yourself in.

Muscles worked

Upper back, biceps, rear shoulders

Easier version

Bend your knees and keep your feet closer to your body.

Harder version

Straighten your legs and put your feet on a chair.

Common mistake

Letting the hips drop so the body bends in the middle.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Bent-knee table row · 6–10 reps
2. Intermediate: Straight-leg table row · 6–10 reps
3. Advanced: Feet-elevated table row · 6–10 reps
4. Pro: Archer table row · 4–6 reps each side
5. Elite: Archer table row, feet elevated · 4–6 reps each side