strength
Table Row
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
⚠ High-stakes movement: any future video for this exercise requires professional safety review before release — Kalyra will not publish unchecked demonstrations of anchored, jumping, or pregnancy-sensitive movements.
- Back-lying positionsKalyra takes a conservative approach and currently holds back exercises lying flat on your back (for example, after the first trimester of pregnancy).
- Bodyweight-supported pullingMovements where you pull or support your own bodyweight (like rowing beneath a table) are held back during recovery windows — Kalyra takes a conservative approach here rather than waiting for individual tolerance to prove itself.
- A sturdy, heavy, tip-resistant table
- Non-slip footing
- Clear space around you
- No fragile or loose furniture involved
- Use a heavy, solid table (hardwood or solid frame) — never glass, particleboard legs-only, folding tables, or anything that wobbles
- Load test first: press down hard on the far edge, then pull down on the near edge — the table must not tip, slide or flex; if it moves, don't use it
- Heavier is right: the table should clearly outweigh you, on a grippy floor, tip-resistant
- Check joints and legs are tight and undamaged; no loose screws or cracks
- Clear the top, and keep the space under and beside the table free so nothing can fall or block you
If you cannot confidently check every point, pick an alternative below — Kalyra will not program this movement for you until your environment is confirmed in the app.
Form cues
- Lie beneath a sturdy table, grip the edge with both hands, arms straight
- Body in one long line from heels to head, pull the chest toward the edge
- Lower with control until the arms are straight again
Common errors
- ✗ Hips sagging toward the floor
- ✗ Pulling with the arms only, no back
- ✗ Kinking the neck upward
How Kalyra programs it
Trains the pull horizontal pattern through back and upper-back with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 6–10 reps.
Easier · Harder · Substitutions
No same-pattern alternative for a healthy profile — see the app for your constraints.
Text guidance only — demonstration media has not been produced yet.
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