Biceps Table Row
Biceps Table Row Exercise Description
The Biceps Table Row is a bodyweight horizontal pulling exercise performed under a sturdy table using a supinated (underhand) grip. It primarily trains the elbow flexors—the biceps brachii, brachialis, and brachioradialis—while the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoids contribute via shoulder extension and scapular retraction. Maintaining a rigid body line promotes a neutral spine and effective bracing through the trunk and glutes. Compared with an overhand inverted row, the supinated grip keeps the elbows closer to the torso and increases emphasis on elbow flexion without isolating it. Range of motion is determined by how close you can pull your chest toward the underside while keeping the shoulders down and the neck neutral. This variation is useful when a bar isn’t available, provided the table is heavy, stable, and cannot tip or slide.
- Muscle Groups: Biceps, Forearms
- Target Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis
- Assisting Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Longissimus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Lower Arms, Upper Arms
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Multi-joint
- Muscle Location: Lower Bicep, Outer Bicep, Top Forearm
- Movement Direction: Horizontal
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Biceps Table Row Exercise
‘- Choose a heavy, non‑tippable table on a non‑slip surface; test it for stability before loading your weight.
– Lie under the tabletop with your chest centered between your hands.
– Grasp the edge with a shoulder‑width supinated grip; wrap thumbs and keep wrists neutral.
– Set your body: heels on the floor, knees either bent or legs straight; form a straight line from head to heels.
– Pack the shoulders: gently depress and retract the scapulae before you pull.
– Brace the abdomen and glutes to maintain a neutral spine and level pelvis.
– Initiate by drawing the shoulder blades back and down, then drive elbows toward your hips.
– Pull your chest toward the underside of the table without shrugging; keep ribs down and neck long.
– Pause briefly with the torso close to the table; keep forearms vertical.
– Lower under control by allowing the elbows to extend and the shoulder blades to protract slightly, maintaining alignment.
– Stop if your body line breaks or the table shifts; reset and continue only with solid control.
Biceps Table Row Tips
‘- Choose a heavy table on a non‑slip surface and test it for stability before loading your weight.
– Center your chest between your hands so you pull straight up to the underside of the table.
– Use a shoulder‑width supinated grip, wrapping your thumbs and keeping your wrists neutral.
– Set your heels on the floor with either bent knees or straight legs, and form a straight line from head to heels.
– Gently depress and retract your shoulder blades (“pack” them) before you start pulling.
– Brace your abdomen and glutes to maintain a neutral spine and level pelvis throughout the set.
– Initiate each rep by drawing your shoulder blades back and down, then drive your elbows toward your hips, keeping them close to your torso.
– Pull your chest toward the underside of the table without shrugging; keep your ribs down and neck long.
– At the top, pause briefly with your torso close to the table and your forearms vertical.
– Lower under control, allowing your elbows to extend and your shoulder blades to protract slightly while keeping your body line; stop and reset if your alignment breaks or the table shifts.
Biceps Table Row Beginner Introduction
The Biceps Table Row takes a classic horizontal pulling pattern and anchors it to a solid table rather than a bar. With an underhand grip on the table edge, the body hangs beneath it in a straight, plank-like line so the front of the upper arms and forearms handle most of the pulling work. The upper back and shoulders assist by drawing the arms and shoulder blades backward, while the core and glutes tighten to keep the body aligned from head to heels.
This setup places extra demand on bending at the elbows compared with an overhand inverted row, since the hands face toward the head and the arms track closer to the sides. The length of each rep is limited by how near the chest comes to the underside of the tabletop while the neck stays long and the shoulders stay away from the ears. Because all of this happens underneath a piece of furniture, a heavy, stable table that resists tipping or sliding is essential.