TrainFury
Start free
The problemSmart progressionMissed daysTwo modesFAQExercisesStart free
Middle Back · Bodyweight

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

Table Row muscles worked, front viewTable 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. Straighten your legs and rest on your heels so your body is one straight line.
  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, keeping your hips up.

More middle back exercises

Bent-Knee Table RowFeet-Elevated Table RowInverted RowBent Over Barbell Row
Free · No card required

Log Table Row and watch it climb

Every set you finish decides the next one: heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that, for free.