Inverted Under Table Row

Inverted Row under Table
1. Positioning:
- Begin by lying on your back underneath the table. Make sure your head is just under the table, and your body is straight.
- Reach up and grab the edge of the table with both hands. Your palms can face either you or away from you, depending on your preference.

2. Foot Placement:
- Extend your legs straight out in front of you. Your heels should be resting on the floor or the surface you are on. If necessary, you can bend your knees to make the exercise easier.

3. Body Alignment:
- Keep your body in a straight line from your head to your heels. Engage your core muscles to maintain this alignment throughout the movement.

4. The Movement:
- Begin the exercise by pulling your chest towards the table. Focus on using your back and arm muscles to lift your body.
- As you pull up, squeeze your shoulder blades together and try to keep your elbows close to your body.

5. Return to Starting Position:
- Slowly lower your body back down until your arms are fully extended, but do not let your shoulders completely relax.

6. Repetitions:
- Aim for 8-15 repetitions, depending on your strength level. Rest for a short period between sets if necessary.

Tips:
- Keep your movements controlled; avoid using momentum to pull yourself up.
- If the exercise is too difficult, you can bend your knees or elevate your feet to ease the intensity.