Exercise · horizontal pull
Inverted row (table / bar)
Inverted row (table / bar) is a beginner-friendly horizontal pull movement that trains upper_back, lats, biceps, done with no equipment or a pull-up bar. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 1-1-2.
The most common mistake is hips sagging and pulling with the arms only. If no equipment or a pull-up bar or the movement itself doesn't suit you, Seated band row or One-arm dumbbell row or Seated cable row cover the same pattern. It's usually held back for wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hang under a sturdy table or low bar, body straight | मज़बूत टेबल या नीची बार के नीचे लटको, शरीर सीधा |
| 2 | Pull chest to the edge, squeeze shoulder blades | छाती किनारे तक खींचो, कंधे की हड्डियाँ मिलाओ |
| 3 | Lower slowly; bend knees to make it easier | धीरे नीचे, आसान करने के लिए घुटने मोड़ो |
Equipment & who it fits
Needs no equipment or a pull-up bar, rated beginner, held back for wrist issues. Search "inverted row under table" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Inverted row (table / bar) work?
- Inverted row (table / bar) primarily trains upper_back, lats, biceps, using a horizontal pull pattern with no equipment or a pull-up bar.
- What's the most common mistake with Inverted row (table / bar)?
- Hips sagging and pulling with the arms only
- What can I do instead of Inverted row (table / bar)?
- The closest substitutes in this database are band row, dumbbell one arm row, seated cable row, which train the same pattern with different equipment.