Table rows
The pulling exercise this app was missing. You'll need a sturdy table (or two chairs and a broom handle) — this is the one move here that isn't fully equipment-free.
- Primary muscles
- Upper back, biceps
- Suggested target
- 3 sets × 8 reps
- Difficulty
- Beginner
Why it helps
Sitting all day leaves the muscles that pull your shoulders back weak and half-asleep, while your chest stays short and tight. Rows train the side that's losing — that's what lets you stand tall without thinking about it.
How to do it
- 1Lie under a sturdy table, chest below the edge, and grip the edge with both hands, arms straight.
- 2Keep your body in a straight line from shoulders to heels, heels on the floor.
- 3Pull your chest up toward the table edge, squeezing your shoulder blades together.
- 4Lower back down under control until your arms are straight again.
Muscles worked
Primary
- Latissimus dorsi
- Middle trapezius
- Rhomboids
Secondary
- Posterior deltoid
- Biceps brachii
- Brachialis
- Brachioradialis
Stabilizers
- Rectus abdominis
- Transverse abdominis
- External oblique
- Erector spinae
- Gluteus maximus
- Hamstrings
Beginner notes
Bend your knees and plant your feet closer to your hips to make the row easier — the more upright your body, the less weight you're pulling.
Common mistakes
- Letting the hips sag toward the floor.
- Shrugging instead of squeezing the shoulder blades.
- Using a wobbly or low table that can't take the load.
Progression
Once 3×8 feels easy, plant your feet further away to pull more of your body weight, or slow the pull to 3 seconds.
Safety
Test the table's weight before starting — it must not tip, slide, or lift. Stop if you feel sharp elbow or shoulder pain.