Lying Floor Row with Bent Knee

Perform the Lying Floor Row with Bent Knee to strengthen your upper back muscles using only your body weight.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 2 min
Rest: 2 min

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Variations of Lying Floor Row with Bent Knee

Compound

Rear Delt Row with Bed Sheet

Back · Infraspinatus · Body weight

Intermediate

Compound

Smith Bent Over Row

Back · Infraspinatus · Smith machine

Intermediate

Compound

Inverted Row with Bent Knee between Chairs

Back · Infraspinatus · Body weight

Intermediate

Compound

Inverted Row Bent Knees

Back · Infraspinatus · Body weight

Intermediate

Description

A strength exercise that targets your back, biceps, and shoulders. The individual lies on the floor, bending their knees and pulling a pair of dumbbells towards their chest.

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How to do Lying Floor Row with Bent Knee

01
Setup
Lie face up on the floor with your knees bent, feet flat on the ground, and heels close to your glutes.
02
Setup
Extend your arms straight up towards the ceiling, hands shoulder-width apart, with your palms facing each other as if gripping an imaginary bar.
03
Setup
Slightly elevate your hips off the floor, engaging your core and glutes to maintain a stable base.
04
Initiate the movement by pulling your shoulder blades together, bending your elbows, and pulling your upper body off the floor towards your hands.
05
Continue pulling until your shoulder blades are fully retracted and your chest is slightly off the floor, keeping your elbows relatively close to your body.
06
Slowly reverse the motion, extending your arms and lowering your upper body back to the starting position with control, resisting the pull of gravity.

Tips

Maintain a tight core throughout the entire movement to prevent arching your lower back and to enhance overall body stability.
Focus on squeezing your shoulder blades together at the top of the pull to maximize the activation of your upper and middle back muscles.
Keep your elbows relatively close to your body during the pull to better engage your latissimus dorsi and avoid excessive shoulder strain.
Control the eccentric (lowering) phase by slowly extending your arms, as this controlled negative motion is crucial for muscle growth and strength development.

Common mistakes

Using momentum to pull yourself up rather than muscle contraction reduces effectiveness; focus on a slow, controlled pull initiated by your back muscles.
Flaring elbows out wide can place undue stress on the shoulder joints; keep your elbows tucked in closer to your sides to better target your back.
Not fully retracting shoulder blades at the top of the movement limits back muscle engagement; ensure you actively squeeze your shoulder blades together for full activation.

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Questions

What muscles does Lying Floor Row with Bent Knee work?

Lying Floor Row with Bent Knee primarily targets Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Deltoid Posterior.

Is Lying Floor Row with Bent Knee good for beginners?

Lying Floor Row with Bent Knee is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Floor Row with Bent Knee?

You need Body weight to perform Lying Floor Row with Bent Knee. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Floor Row with Bent Knee?

Maintain a tight core throughout the entire movement to prevent arching your lower back and to enhance overall body stability. Focus on squeezing your shoulder blades together at the top of the pull to maximize the activation of your upper and middle back muscles. Keep your elbows relatively close to your body during the pull to better engage your latissimus dorsi and avoid excessive shoulder strain. Control the eccentric (lowering) phase by slowly extending your arms, as this controlled negative motion is crucial for muscle growth and strength development.

What are common mistakes when doing Lying Floor Row with Bent Knee?

Using momentum to pull yourself up rather than muscle contraction reduces effectiveness; focus on a slow, controlled pull initiated by your back muscles. Flaring elbows out wide can place undue stress on the shoulder joints; keep your elbows tucked in closer to your sides to better target your back. Not fully retracting shoulder blades at the top of the movement limits back muscle engagement; ensure you actively squeeze your shoulder blades together for full activation.