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Middle Back · Bodyweight

Bent-Knee Table Row

A compound movement that trains your middle back, done using just your bodyweight. Your lats, biceps and forearms help out.

EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Bent-Knee Table Row muscles worked, front viewBent-Knee Table Row muscles worked, back view
Middle BackPrimaryLats · Biceps · ForearmsSecondary

How to do it

  1. Lie on your back underneath a sturdy table with your chest under its edge.
  2. Reach up and grip the edge with both hands, a little wider than your shoulders.
  3. Bend your knees and plant your feet flat on the floor.
  4. Pull your chest up towards the underside of the table, leading with your elbows.
  5. Pause for one second with your chest as close to the table as it will go.
  6. Lower yourself under control until your arms are straight.

More middle back exercises

Feet-Elevated Table RowInverted RowTable RowBent Over Barbell Row
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