Table Body Row. How-to, proper form and tips

Table Body Row icon

The Table Body Row is an alternative to Body Row in case you don't have a bar. It strengthens the back muscles and serves as preparation for the pull up.

Video demonstration

How to and step by step instructions:

  1. Sit down under the table, hold the table border and straighten core and legs in a diagonal position. This is the starting position.
  2. Bend your arms, bringing the chest close to the table border.
  3. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

  • The more horizontal, the hardest is the move.


  • Works all muscles needed for the pull up.
  • Strengthen back muscles.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • Table Body Row
  • Table Australian Pull Up
  • Table Bodyweight Row
  • Table Inverted Row
  • Table Horizontal Pull Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight

Same exercise, different set:

Table Body Row icon
Table Body Row