Wide Table Inverted Row: How to Do It Correctly

Step-by-step form

1. Setting up

   Lie under a sturdy table that will not tip and grip the table edge slightly wider than shoulder width. Feet stay on the floor; knees may be bent or straight depending on level, while the body stays in one line from head to heels. Set the shoulder blades lightly back and down and keep the neck neutral.

2. The movement

   Pull the chest toward the table edge by driving the elbows back and drawing the shoulder blades together. At the top, the chest approaches the table, then lower under control over 2-3 seconds. Start the next rep before aggressively locking the elbows, and do not let the shoulders collapse toward the ears.

3. What stays in line

   Wrists should stay neutral on the table edge; if the grip slips, the movement is not safe. Keep the body line intact; hips sagging loads the lower back, while hips rising shortens the row. Elbows travel back in a wide but controlled line, and the shoulder heads should not roll forward. If the table is not stable, do not perform the exercise.

4. Breathing

   Exhale through the mouth over 1-2 seconds as you pull the chest toward the table. Inhale through the nose over 2-3 seconds as you lower and allow the shoulder blades to separate under control. Keep trunk pressure steady without holding your breath.

Common mistakes

1) Pulling on an unsecured table: if the table moves, stop immediately. 2) Reaching with the neck: if the chin moves toward the table instead of the chest, the rep is shortened. 3) Pulling only with the arms: if the shoulder blades do not move back, the biceps dominate instead of the back.

Recommended sets and reps

Recommended sets and reps

Beginner: bent-knee 2 sets x 8-10 reps. Intermediate: straight-leg 3 sets x 8-12 reps. Advanced: feet-elevated or 3-second top hold 4 sets x 8-15 reps.

Tempo

Beginner: 2-1-3-0 (2 s pull, 1 s top hold, 3 s lower). Intermediate: 1-2-3-0 (1 s pull, 2 s top squeeze, 3 s lower). Advanced: 1-3-4-0 (1 s pull, 3 s isometric hold, 4 s eccentric).

How often

Appropriate 2-4 days per week for pulling strength; leave 48 hours between hard back/biceps sessions. Low-volume posture/technique sets can be repeated after 24 hours. It can be added to push-up-heavy days as a balancing movement.

What it trains

Builds no-equipment horizontal pulling strength and balances shoulder loading in push-up-heavy programs. Improves scapular retraction strength through the mid-back, supporting posture control. The wide grip increases posterior deltoid and upper-back contribution.

If something hurts

Knee

Knee pain usually comes from the feet slipping or an uncomfortable knee angle in the bent-knee regression. Move the feet to a non-slip surface, adjust the knee angle, or lengthen the legs slightly. If pain is sharp or persistent, stop and consult a healthcare professional.

Lower back

Lower-back pain comes from losing the body line through hip sagging or over-bridging. Bring hips in line with the ribs, brace abs and glutes, and bend the knees to reduce load. If pain does not resolve within 1-2 reps or radiates into the leg, stop and consult a healthcare professional.

Shoulder

Shoulder pain usually comes from the shoulder heads rolling forward at the top or from gripping too wide. Narrow the grip slightly, lift the chest, and pull the shoulder blades back and down. If pain is sharp, pinching, or radiates down the arm, stop and consult a healthcare professional.

When to skip it

Avoid this exercise with an unstable table, slippery grip, recent shoulder dislocation, active biceps tendon pain, recent elbow/wrist injury, or inability to tolerate a plank/row position due to back pain. If safe equipment is unavailable, a resistance-band row is the better alternative.

Where to go next

Moves that train the same thing — and, where this one sits on a ladder, the rungs either side of it.

• Bicycle Crunch→
• Decline Push-up→
• Diamond Push-up→
• Donkey Kick→
• Leg Raise→
• Seated Knee Tuck→