Bent Leg Body Row on Table. How-to, proper form and tips
The Bent Leg Body Row on Table exercise offers an alternative equipment to Bent Leg Body Row and strengthens the back muscles. It is an easier variation of the Body Row.
Video demonstration
(excerpt from 'How To Do Rows and Pullups at Home With Minimal Equipment'
by BrotherFaris)
How to and step by step instructions:
- Hold the table border, and move your feet and body under the table.
- Bend your knees in a 90 degrees angle.
- Fully extend your arms, lowering your shoulders away from the table. This is the starting position.
- Bend your arms, bringing the chest close to the table border.
- Stay there a few seconds and extend the arms again, lowering yourself to the initial position.
Hints & tips:
- Put your feet closer to the table border for an easier variation.
Benefits:
- Works all muscles needed for the pull up.
- Strengthen back muscles.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg Body Row on Table
- Bent Leg Inverted Row on Table
- Bent Leg Bodyweight Row on Table
- Bent Leg Horizontal Pull Up on Table
Other Pull Up Preparation exercises
Muscle: Shoulder
Muscle: Triceps
Muscle: Upper back
Collection: Body Row variantions
Category: Bodyweight
Same exercise, different set:
Bent Leg Body Row on Table