Quick Answer
Table Row is a beginner strength exercise that targets your upper back and middle back. It uses only your bodyweight. Lie on your back under a sturdy table with your chest below the edge. Test that it will not tip: it should be heavy, or against a wall.
Video Tutorial
How to Perform the Table Row
- 1
Lie on your back under a sturdy table with your chest below the edge. Test that it will not tip: it should be heavy, or against a wall.
- 2
Reach up and grip the edge with both hands about shoulder-width apart, palms facing you or the table.
- 3
Bend your knees and plant your feet flat so your hips are off the floor and your body is straight from shoulders to knees.
- 4
Squeeze your shoulder blades together and pull your chest up to the edge, keeping your body rigid.
- 5
Pause for a second at the top, then lower under control over two to three seconds.
- 6
Harder: straighten your legs so more of your weight hangs from your arms. Easier: bend your knees more and walk your feet closer.
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.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the 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 Table Row work?
The Table Row primarily works your upper back and middle back. Secondary muscles include the biceps and shoulders.
What equipment do I need for the Table Row?
The 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 Table Row suitable for beginners?
Yes. The Table Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of 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 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.