Biceps Table Row

Muscles worked

Setup

1. Position yourself under a sturdy, heavy table with your chest directly beneath the edge.
2. Grasp the table edge with an underhand (supinated) grip, hands shoulder-width apart.
3. Extend your legs straight out with heels on the floor, creating a rigid line from head to heels.

How to do it

1. Pull your chest toward the table edge by driving your elbows down and back while exhaling.
2. Squeeze your biceps and retract your shoulder blades at the top of the movement.
3. Inhale as you lower yourself back to the starting position with a controlled 2-3 second tempo.
4. Maintain a tight core and glutes to prevent your hips from sagging during the descent.

Form checklist

• Keep your body in a straight line from head to heels.
• Ensure your grip is underhand to prioritize bicep activation.
• Avoid shrugging your shoulders toward your ears.
• Keep your neck neutral and gaze upward.

Pro tips

• Focus on driving the elbows deep behind the body to fully shorten the biceps.
• Imagine pulling the table apart to increase tension in the upper back and arms.

Make it harder

• Elevate your feet on a chair or stool to increase the resistance.
• Add a 3-second pause at the top of each rep to maximize time under tension.

Frequently asked

What muscles does the biceps table row work?

The biceps table row primarily targets the biceps, lats, and rhomboids, and also works the abs, deltoids, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the biceps table row?

The biceps table row requires no equipment — just your body weight.

Is the biceps table row good for beginners?

The biceps table row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Side Step RowIntermediate · biceps, lats, rhomboids, and trapezius