How to do the Table Inverted Row
Step by step
- Lie under a sturdy table and grab the edge with both hands, arms straight.
- Set your body in a straight line with heels on the floor.
- Pull your chest up to the table edge, squeezing your shoulder blades together.
- Lower back down under control until your arms are straight again.
The thing people get wrong
Test that the table can take your full weight before you load it. Keep your body rigid like a plank instead of bending at the hips.
Coaching cue
Pull until your chest touches the edge on every rep instead of stopping short.
Stay safe
Grab the solid frame edge, not a drop leaf or a loose top that can flip up.
Make it easier or harder
- Easier: Bend the knees and put your feet flat to lighten the pull.
- Harder: Straighten the legs and pause at the top.
Muscles worked
- Primary: Lats, Upper Back
- Secondary: Biceps, Forearms, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.