Arms · Bodyweight
Biceps Table Row
How to do the biceps table row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie on your back underneath a sturdy table and grip the edge with an underhand shoulder width grip. Keep your body straight from heels to head and pull your chest up toward the table edge by bending your elbows. Lower yourself back down with control until your arms are straight.
- 1The biceps and upper back pulling your chest toward the table
- 2A straight rigid body from heels to shoulders
- 3Elbows driving down and back as you pull
Common mistakes
- Do not let the hips sag toward the floor
- Avoid jerking up with momentum; pull smoothly
- Do not shrug the shoulders up at the top
Muscles worked
The biceps table row mainly works the biceps, lats, and mid traps, with the forearms, rear delts, upper traps, lower traps, lower abs, and glutes assisting.
- BicepsPrimary
- LatsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper AbsMinor
- HamstringsMinor
Kovo programs the biceps table row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.