> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Table top reach back

> Novice · Static · Unilateral. Strength, flexibility

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Also known as: Crab reach.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 14 s |

## Technique

1. Start in a relaxed Table top position, with your fingers pointing back.
2. While keeping your feet flat on the ground, shift your weight to one arm, lift your hips up and point the other arm back.
3. Aim to have your hips higher than your knees and your free arm aligned with your torso.

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Muscles

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
  </Columns>
</div>

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Back</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Rhomboid major
  * Middle trapezius
  * Lower trapezius
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible shoulders</a><a href="/collections/flexibility/back-bend" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back bend</a><a href="/collections/flexibility/flexible-spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-retraction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />retraction</a><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension backward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="High bridge rotation" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hx.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=292c6386cf87861114bc8523b0a18733" href="/exercises/high-bridge-rotation-e0hx" width="320" height="320" data-path="images/exercises/e0hx.jpg">Intermediate</Card>
  <Card title="Bear rotation to reach" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w001.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=39530cecef29389b40ca5dcac0c1cf30" href="/exercises/bear-rotation-to-reach-w001" width="320" height="320" data-path="images/exercises/w001.jpg">Intermediate</Card>
  <Card title="Levitating side kick-through to reach" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w026.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=581c112df823067026ff96d1782dece2" href="/exercises/levitating-side-kick-through-to-reach-w026" width="320" height="320" data-path="images/exercises/w026.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Table top reach up" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0g6.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=b2cc1ebbfd8329a53346ecfb4c7aaeb7" href="/exercises/table-top-reach-up-e0g6" width="320" height="320" data-path="images/exercises/e0g6.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Supine plank" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c3.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=cee76f202da2b43fc9a444ff5fc19139" href="/exercises/supine-plank-e0c3" width="320" height="320" data-path="images/exercises/e0c3.jpg">Novice</Card>
    <Card title="Table top" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c9.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=67544ee4c93c6ecf1f28ec7f95f02208" href="/exercises/table-top-e0c9" width="320" height="320" data-path="images/exercises/e0c9.jpg">Novice</Card>
    <Card title="One-leg bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sd.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=38e9f0fbdb4ca500a586ca0f5fe3df46" href="/exercises/one-leg-bridge-e0sd" width="320" height="320" data-path="images/exercises/e0sd.jpg">Intermediate</Card>
    <Card title="Long table top" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06o.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=510619ec562690dd8be0f4c624ce0dc4" href="/exercises/long-table-top-e06o" width="320" height="320" data-path="images/exercises/e06o.jpg">Novice</Card>
    <Card title="One-arm bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sc.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=c5f0c9c6e396398a37ce285054087da7" href="/exercises/one-arm-bridge-e0sc" width="320" height="320" data-path="images/exercises/e0sc.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/table-top-reach-back-e0gz). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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