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Handler
Exercise database

Table Row

Table Row is an intermediate horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps, rear delts and core assisting. Equipment: sturdy table.

Library data updated IntermediateSturdy table

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the table row

  1. 01

    Brace your body like a plank and pull your chest toward the edge.

  2. 02

    Lead with your elbows and squeeze the upper back at the top.

  3. 03

    Lower under control instead of dropping straight away.

Troubleshooting

Common mistakes

  • Letting the hips sag away from the line of the body.

  • Yanking with the arms instead of setting the shoulders first.

  • Using a flimsy surface that moves under you.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the table row for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength4 × 6–10 reps1 min 15 s
Hypertrophy4 × 8–12 reps1 min
Fat loss3 × 10–15 reps45 s
General fitness3 × 8–12 reps1 min

Between sets

  • Use the rest to check that your setup still feels stable and safe.
  • Reset your shoulder blades before the next pull.

Working around discomfort

Modifications by body area

How Handler adjusts the table row when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Lower back
Keep your knees bent and torso rigid so the row stays supported.
Shoulder
Use a shorter range and lower your body less if the bottom stretch feels sketchy.

Progression chain

Easier and harder variations

Regress to

Progress to

Questions about this exercise

What muscles does the table row work?
The table row primarily works the lats, rhomboids and mid traps. The biceps, rear delts and core work as secondary or stabilising muscles. In Handler's library it is classified as a horizontal pull movement.
What equipment do you need for the table row?
You need sturdy table. It is programmed in home gym setups where that equipment is available.
How many sets and reps of the table row should I do?
Handler's default for a strength focus is 4 × 6–10 reps with about 1 min 15 s rest, and for a muscle-building focus 4 × 8–12 reps with about 1 min rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the table row suitable for beginners?
It is tagged intermediate. A simpler starting point in the same progression chain is the superman row.

More lat exercises

Invited TestFlight beta · iPhone-first

Let the coach program the table row for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

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