Bicep Table Row

Biceps Table Row

Positioning

1. Place the table on a flat, stable surface.
2. Lie underneath the table so that your chest is directly below the table's edge, with your body straight and your feet on the ground.
3. Reach up and grasp the edge of the table with both hands, palms facing you. Your hands should be slightly wider than shoulder-width apart.
4. Extend your legs behind you and keep them straight, with your heels off the ground. Your body should form a straight line from your head to your heels.

Movement

1. Engage your core muscles and maintain a neutral spine throughout the exercise.
2. Pull your body up towards the table by bending your elbows and bringing your chest towards the edge of the table. Focus on squeezing your biceps as you lift.
3. Keep your elbows close to your body, and avoid using momentum to lift your body; the movement should be controlled.
4. Once your chest nearly touches the table, pause briefly at the top of the movement.
5. Slowly lower your body back to the starting position by straightening your arms, ensuring you maintain control throughout the descent.
6. Repeat for the desired number of repetitions.

Tips

- Start with 8-12 repetitions for 2-3 sets, taking breaks as needed.
- Ensure the table is stable to prevent any accidents.
- Modify the exercise by bending your knees to make it easier or elevating your feet to increase the difficulty.