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strength · bodyweight

Table Row (Australian Pull-Up)

Grip the underside of a sturdy table and row — a full back workout at home.

3 × 8–12 8 minrest 60s

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Included in "Bodyweight Pull Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
biceps, core

How to do it

  1. Lie under a sturdy table, gripping the edge with both hands.
  2. Straighten body from ankles to head.
  3. Pull chest up to touch the underside of the table.
  4. Lower with control.

Form cues

  • ✓Brace core
  • ✓Full range of motion
  • ✓Slow, controlled tempo

Common mistakes

  • ✗Rushing reps
  • ✗Losing tension at the top

Progressions

  • Master form → add reps → progress to harder variation

Workouts that include this

Back and biceps, no gear
Bodyweight Pull Day
25 min · 6 exercises
Full body — advanced
Advanced Bodyweight Total
35 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises