Lying Floor Row With Bent Knee
Lying Floor Row With Bent Knee Exercise Description
The Lying Floor Row with Bent Knee is a bodyweight, prone rowing pattern that teaches controlled scapular retraction and depression while moving the arms against gravity. It emphasizes the mid–lower trapezius, rhomboids, posterior deltoids, and rotator cuff external rotators through horizontal shoulder abduction/extension with a small, precise chest lift. Keeping the knees bent helps you relax the lower body so you can focus on clean upper‑back mechanics and a neutral neck. Use this when you want to practice a rowing motion without equipment and reinforce shoulder‑blade control. Keep the movement slow and the range modest, prioritizing tension between the shoulder blades over height. ([exrx.net](https://exrx.net/WeightExercises/BackGeneral/DBLyingRow?utm_source=openai))
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Trapezius - Middle Fibers
- Assisting Muscles: Infraspinatus, Rhomboid Major, Rhomboid Minor, Teres Minor, Trapezius - Lower Fibers
- Stabilizing Muscles: Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders
- 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: Mid Traps, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Floor Row With Bent Knee Exercise
‘- Lie face down on a mat with your knees comfortably bent, toes relaxed; rest your forehead on a folded towel to keep the neck neutral. ([exercisetimer.net](https://exercisetimer.net/exercise-library/lying-floor-row-with-bent-knee?utm_source=openai))
– Extend your arms forward on the floor, thumbs pointing up; lightly brace the abdomen to support a neutral spine. ([msdmanuals.com](https://www.msdmanuals.com/professional/multimedia/video/prone-shoulder-horizontal-abduction?utm_source=openai))
– Set your shoulders “down and back” by drawing the scapulae toward the spine and slightly toward the hips before you move. ([msdmanuals.com](https://www.msdmanuals.com/professional/multimedia/video/prone-shoulder-horizontal-abduction?utm_source=openai))
– Row: slide your elbows toward your ribcage to form a gentle “W,” lifting your forearms/hands and sternum just a few centimeters off the floor while keeping the pelvis and lower ribs grounded. ([exercisetimer.net](https://exercisetimer.net/exercise-library/lying-floor-row-with-bent-knee?utm_source=openai))
– Keep your head in line with your torso (eyes to the floor), elbows traveling near the body, and avoid shrugging toward your ears. ([msdmanuals.com](https://www.msdmanuals.com/professional/multimedia/video/prone-shoulder-horizontal-abduction?utm_source=openai))
– Lower the arms and chest under control, maintaining scapular tension; pause briefly before the next repetition. ([msdmanuals.com](https://www.msdmanuals.com/professional/multimedia/video/prone-shoulder-horizontal-abduction?utm_source=openai))
– Throughout, prioritize smooth scapular motion and a neutral spine—no jerking, no excessive low‑back arch. ([msdmanuals.com](https://www.msdmanuals.com/professional/multimedia/video/prone-shoulder-horizontal-abduction?utm_source=openai))
Lying Floor Row With Bent Knee Tips
‘- Bend your knees and relax your toes so the lower body can stay relaxed while you focus on upper-back mechanics.
– Rest your forehead on a folded towel and keep your eyes on the floor to maintain a neutral neck.
– Extend your arms forward on the floor with thumbs pointing up and lightly brace your abdomen to support a neutral spine.
– Before rowing, set your shoulders “down and back” by drawing the shoulder blades toward the spine and slightly toward the hips.
– Slide your elbows toward your ribcage into a gentle “W” shape, keeping the elbows traveling close to your body.
– Lift your forearms, hands, and sternum only a few centimeters, keeping your pelvis and lower ribs grounded.
– Prioritize tension and movement between the shoulder blades over lifting your chest high.
– Keep your head in line with your torso and avoid shrugging your shoulders toward your ears as you row.
– Lower your arms and chest under control, maintaining scapular tension, and pause briefly before the next repetition.
– Move slowly with smooth scapular motion, avoiding jerking or excessive arching in the low back.
Lying Floor Row With Bent Knee Beginner Introduction
The Lying Floor Row with Bent Knee is a simple bodyweight drill performed face‑down on the floor that mimics a rowing motion without any equipment. The legs rest with bent knees so the lower body can stay relaxed while attention goes to the upper back and shoulders. With the arms reaching forward and then sweeping back into a wide, row‑like shape, the movement highlights the muscles between and below the shoulder blades, along with the rear shoulders and the rotator cuff. A gentle lift of the chest adds a small challenge against gravity without turning it into a big backbend.
This exercise centers on smooth, controlled pulling rather than height or speed. The head and spine stay in a comfortable, level line while the shoulder blades glide in a coordinated way along the ribcage. The result is a slow, deliberate pattern that reinforces shoulder‑blade control, upper‑back awareness, and tidy rowing mechanics, all while lying on the ground with no external load.