Lying Floor Row With Bent Knee
Lying Floor Row With Bent Knee Exercise Description
The Lying Floor Row with Bent Knee is a bodyweight horizontal pull performed while lying on your back under a stable bar or sturdy table edge. It trains the lats, middle trapezius, rhomboids, and posterior deltoids, with assistance from the biceps and forearm flexors. Bending the knees places the feet on the floor and shortens the lever, helping you maintain a neutral spine and strong body line throughout the pull. The key skill is controlled scapular retraction and depression—drawing the shoulder blades back and down—before and during the elbow drive. This variation builds upper‑back strength and grip while reinforcing sound shoulder mechanics without external weights. Keep movements smooth and deliberate to emphasize the back rather than momentum.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Flexor Digitorum Superficialis
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Floor Row With Bent Knee Exercise
‘- Set a stable bar/table above you; lie on your back beneath it with knees bent and feet flat, hips extended.
– Grip the bar slightly wider than shoulder width with a neutral wrist and straight elbows.
– Brace lightly: ribs down, pelvis neutral, head in line with your spine.
– “Pack” the shoulders by drawing the shoulder blades back and down without shrugging.
– Initiate the pull by maintaining scapular retraction, then bend the elbows.
– Pull your chest toward the bar, keeping forearms vertical and elbows tracking close to the torso.
– Pause briefly when the bar reaches the lower chest/upper rib area; keep the neck neutral.
– Lower with control to full elbow extension while keeping the shoulders stable (no forward slump).
– Maintain a straight line from knees to shoulders—avoid sagging hips or flared ribs.
– Breathe steadily: exhale as you pull, inhale as you lower.
Lying Floor Row With Bent Knee Tips
‘- Before lying down, make sure the bar or table edge above you is stable and won’t move.
– Bend your knees with feet flat and extend your hips so your body forms a straight line under the bar.
– Grip the bar slightly wider than shoulder width with straight elbows and keep your wrists neutral.
– Lightly brace by bringing your ribs down, keeping your pelvis neutral, and your head in line with your spine.
– “Pack” your shoulders by drawing your shoulder blades back and down without letting them shrug up.
– Start each rep by maintaining that back-and-down shoulder blade position, then bend your elbows to pull.
– As you pull your chest toward the bar, keep your forearms vertical and elbows close to your torso.
– Pause briefly when the bar reaches your lower chest/upper ribs and keep your neck in a neutral position.
– Lower yourself with control to full elbow extension, keeping your shoulders stable and avoiding a forward slump.
– Throughout the set, maintain a straight line from knees to shoulders and avoid letting your hips sag or ribs flare.
– Breathe steadily: exhale on the pull up; inhale as you lower back down.
Lying Floor Row With Bent Knee Beginner Introduction
The Lying Floor Row with Bent Knee is a bodyweight pulling exercise done underneath a fixed bar or sturdy table edge while lying face up. With the knees bent and feet planted, the body creates a shorter lever, which makes it easier to keep a natural spinal curve and a solid, plank‑like shape from shoulders to knees. The movement pattern resembles a horizontal row, using only bodyweight and a stable support overhead instead of external weights.
This drill mainly targets the back, upper back, and shoulders, with help from the arms and forearms. A big theme is teaching the shoulder blades to move well: they glide toward the spine and slightly downward before the arms take over, then stay organized as the elbows bend and straighten. That coordination builds strength through the upper back and grip while encouraging smooth, controlled motion instead of swinging or jerking. The steady breathing pattern throughout the pull and return also supports overall body tension and alignment during the exercise.