Inverted row under a sturdy table: How to Do It, Muscles Worked

Step by step

Lie under the table and grip the edge, body straight.
Pull your chest up toward the edge, squeezing your shoulder blades.
Lower slowly until your arms are straight.

What you should feel

A squeeze in your upper back and the backs of your shoulders; your neck and wrists should not hurt.

Common mistake

Hips sagging toward the floor; squeeze your glutes and abs so your body stays like a plank.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Rear shoulders Biceps Forearms Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Barbell rowLats, Upper back

Seated cable rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Machine iso rowLats, Upper back

Questions

What muscles does the inverted row under a sturdy table work?

Inverted row under a sturdy table mainly works your lats and upper back. It also helps your rear shoulders, biceps, forearms, and abs.

Can I do the inverted row under a sturdy table at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the inverted row under a sturdy table?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Inverted row under a sturdy table