Bodyweight Table pull-up Exercises

... Table pull-up
Target: mid-traps, lats, rhomboids Use your bodyweight and a simple prop to build a muscular back.

Start position

Lie under a solid table and grip the edges above your shoulders

 so your fingers are pointing away from you

Movement

Pull up until your chest touches the table, pause for a second while you

squeeze your shoulder blades together, then return slowly to the start

... Table pull-up and reach 
Target: mid-traps, lats, rhomboids, core This move builds
strength and requires good core control to stabilise the movement.

Start position

Lie under a solid table and grip the edges above your 

shoulders so your fingers are pointing away from you

Movement

Pull up, then reach as high as you can with one hand Bring your

 hand back to the table and lower back down Alternate hands

 with each rep