A Typical Session
22 Min
Warm-up
4m
Main Set
14m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
An excellent pulling exercise using a sturdy table to build back width and strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Lie under a sturdy table and grip the edge with both hands.
- 2.Keep your body straight from heels to head.
- 3.Pull your chest toward the table edge by squeezing your back.
- 4.Lower yourself with control and repeat.
Pro Tips
- •Keep core tight to maintain a straight body line.
- •Pull with your back, not just your arms.
- •Adjust feet position to modify difficulty.
Equipment
Sturdy Table
Safety
Ensure the table is stable and can support your weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.