Lying Floor Row with Bent Knee

The Lying Floor Row with Bent Knee is a highly effective upper body exercise that targets the muscles of the back, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise is performed on the floor, making it ideal for those who prefer to work out at home or don't have access to a gym. The bent knees help to stabilize the body, allowing you to focus on isolating and engaging the target muscles. Engaging in this exercise regularly can help improve posture, enhance back strength, and promote upper body muscle development. Additionally, it can aid in increasing overall pulling strength and supporting functional movements in everyday life. This exercise is suitable for all fitness levels, and the resistance can be easily modified based on individual strength and progress. To maximize the benefits of the Lying Floor Row with Bent Knee, it is important to maintain proper form throughout the movement. Remember to keep your core engaged, shoulders pulled back, and elbows close to the body. Controlling the movement on both the upward and downward phases ensures that the muscles are being effectively targeted. Consider incorporating this exercise into a well-rounded workout routine to achieve a balanced and strong upper body.

Instructions

Start by lying face down on the floor, with your legs fully extended and your toes pointed towards the ground.
Bend your knees to a 90-degree angle so that your feet are up in the air and your shins are parallel to the floor.
Extend your arms straight in front of you, with your palms facing downwards.
Engage your core and squeeze your shoulder blades together as you lift your hands towards your chest, as if rowing a boat.
Imagine pulling your elbows behind you and focus on using your back muscles to perform the movement.
Pause briefly at the top of the movement, squeezing your shoulder blades together, and then slowly lower your hands back to the starting position.
Repeat for the desired number of repetitions.
Remember to breathe throughout the exercise and maintain proper form to maximize the benefits and prevent injury.

Tips & Tricks

Focus on engaging your back muscles by pulling your shoulder blades together during the entire movement.
Maintain a neutral spine position throughout the exercise to prevent any strain on your back.
Exhale as you lift your body off the floor in a controlled manner, and inhale as you lower back down.
Keep your elbows close to your body, and use your back muscles, not your arms, to perform the rowing motion.
Try to perform the exercise with slow and controlled movements to maximize muscle engagement and prevent potential injuries.
Do not rush through the exercise; instead, concentrate on maintaining proper form and technique.
If the exercise feels too easy, you can increase the intensity by holding a dumbbell or adding resistance bands.
Always warm up before starting the exercise to increase blood flow to the muscles and reduce the risk of injury.
Remember to include proper nutrition and hydration as part of your overall fitness routine for optimal results.
Consult with a fitness professional to ensure you are performing the exercise correctly and to create a personalized workout program.