Back · Bodyweight
Inverted Row Under Table
How to do the inverted row under table, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie on your back under a sturdy table and grip the edge with both hands, overhand and about shoulder-width apart. With your body in a straight line and heels on the floor, pull your chest up toward the table edge by squeezing your shoulder blades together. Lower back down under control.
- 1Feel your back and biceps pull your chest toward the table edge
- 2Keep your core tight and squeeze your shoulder blades at the top
- 3Maintain a straight plank line from heels to shoulders
Common mistakes
- Avoid sagging your hips or flaring your ribs
- Don't jerk or use momentum to pull up
- Avoid letting your elbows flare wide; keep them tucked
Muscles worked
The inverted row under table mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the inverted row under table 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.