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.
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.
How to Do Lying Floor Row with Bent Knee
- 1Setup
Lie face up on the floor with your knees bent, feet flat on the ground, and heels close to your glutes.
- 2Setup
Extend your arms straight up towards the ceiling, hands shoulder-width apart, with your palms facing each other as if gripping an imaginary bar.
- 3Setup
Slightly elevate your hips off the floor, engaging your core and glutes to maintain a stable base.
- 4
Initiate the movement by pulling your shoulder blades together, bending your elbows, and pulling your upper body off the floor towards your hands.
- 5
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.
- 6
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.
Variations
Rear Delt Row with Bed Sheet
Strengthen your rear deltoids and upper back with the Rear Delt Row using a bed sheet.
Smith Bent Over Row
Perform Smith Bent Over Rows to build a strong, muscular back. This compound exercise targets your lats, traps, and rear deltoids for upper body strength
Inverted Row with Bent Knee between Chairs
Strengthen your back, biceps, and core with the Inverted Row between Chairs. This bodyweight exercise builds upper body pulling strength and stability.
Inverted Row Bent Knees
Master the inverted row with bent knees, a bodyweight exercise that builds back strength and engages your core.
Related Exercises
Bodyweight Squatting Row
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Bodyweight Standing Row (with towel)
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Inverted Row with Bed Sheet
Strengthen your back and biceps with the bodyweight inverted row using a bed sheet. Improve posture and build upper body pulling strength from home.
Weighted Plate Bent Over Row
Strengthen your entire back, lats, and traps with the Weighted Plate Bent Over Row. This effective compound exercise builds thickness and improves posture.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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