How to do the Underhand Table Row
Step by step
- Lie under a sturdy table and grip the edge with palms facing you.
- Straighten your arms and set your body in a line with heels down.
- Curl your chest up toward your hands, keeping your elbows close to your sides.
- Lower under control until your arms are straight, then repeat.
The thing people get wrong
Test the table holds your weight first. The underhand grip pulls your elbows in close, bringing your biceps into the row more than a normal grip.
Coaching cue
Keep your wrists straight; do not let your hands bend back under your weight.
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 to lighten the pull.
- Harder: Straighten the legs and pause with your chest at the edge.
Muscles worked
- Primary: Biceps, Lats
- Secondary: Upper Back, Forearms
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.