Table row
Also called under-table row, bodyweight row at home
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Needs
- No equipment
Setup
Use a heavy, sturdy table that cannot tip. Test it first by pulling on it hard while standing. Lie on your back under it with your chest under the edge. Hold the edge with both hands.
Steps
- Bend your knees and put your feet flat.
- Lift your hips so your body is straight from shoulders to knees.
- Pull your chest up toward the edge.
- Lower slowly until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Between your shoulder blades and in the front of your upper arms.
Common mistakes
- Using a light or folding table.
- Letting the hips sag.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop at once if the table moves.