Table Rows

Technique

Setup

Use only a heavy, solid table, never a folding, glass or single-pedestal one, and clear loose items off the top. Lie on your back with your chest under the middle of a long edge, grip it with both hands about shoulder-width apart, and bend your knees with your feet flat. Before your first rep, pull hard with your hips still on the floor; if the table lifts, rocks or creaks at all, do not use it.

Movement

Squeeze your glutes to lift your hips into a straight line from knees to shoulders. Pull your chest up to the edge by driving your elbows down and back, then lower with control until your arms are straight.

Form Tip

Grip the middle of a long side, never a corner, where the table tips most easily. Keep your glutes squeezed so your hips stay up for the whole set.

Increase Difficulty

Straighten your legs so only your heels touch the floor, or pause for 2 seconds at the top.

Decrease Difficulty

Walk your feet in and keep your knees bent, or switch to Doorframe Rows.