Inverted Row Bent Knee under Table
The Inverted Row Bent Knee under Table targets your upper back and arms while engaging your core.
- Position yourself under a sturdy table, grasping the edge with both hands.
- Keep your knees bent and feet flat on the ground.
- Pull your chest towards the table edge, squeezing your shoulder blades together.
- Lower yourself back down with control and repeat.
How to perform the Inverted Row Bent Knee under Table
- Set up. Set up in a stable, balanced starting position appropriate for the Inverted Row Bent Knee under Table using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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