Quick Answer
Feet-Elevated Table Row is a intermediate strength exercise that targets your upper back and middle back. It uses only your bodyweight. Set up under a sturdy table as for a table row, and place your heels on a chair or low box so your body is level or slightly head-down.
Video Tutorial
How to Perform the Feet-Elevated Table Row
- 1
Set up under a sturdy table as for a table row, and place your heels on a chair or low box so your body is level or slightly head-down.
- 2
Grip the table edge about shoulder-width apart and straighten your arms so your body hangs in one rigid line.
- 3
Squeeze your glutes and brace your core so your hips do not sag.
- 4
Pull your chest to the edge by squeezing your shoulder blades together and driving your elbows back.
- 5
Pause at the top, then lower under control over two to three seconds.
- 6
When you can do three sets of eight with a pause at the top, add a backpack with books on your chest or move to a bar.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Feet-Elevated Table Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Feet-Elevated Table Row work?
The Feet-Elevated Table Row primarily works your upper back and middle back. Secondary muscles include the biceps and shoulders.
What equipment do I need for the Feet-Elevated Table Row?
The Feet-Elevated Table Row needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Feet-Elevated Table Row suitable for beginners?
The Feet-Elevated Table Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Feet-Elevated Table Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Feet-Elevated Table Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train upper back and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.