Lying Floor Row With Bent Knee

Body Part: Back

Muscle: Back

Equipment: Body Weight

Lying Floor Row With Bent Knee is a bodyweight rowing variation built around a grounded setup: you lie on your back, bend your knees, and row while the floor supports your torso. That position removes a lot of standing balance demands and makes it easier to focus on pulling mechanics, shoulder position, and a clean path through the rep. It is especially useful when you want upper-back and lat work without turning the set into a full-body heave.

The main training target is the back, with the lats doing most of the work and the upper back, biceps, and forearms helping to guide the pull. The bent-knee setup also lets you keep the pelvis and rib cage quieter, which matters because a good row should come from the shoulders and elbows rather than from arching the lower back or jerking the body upward. In practice, this makes Lying Floor Row With Bent Knee a useful option for building pulling strength, scapular control, and cleaner elbow path awareness.

The setup matters a lot. Lie down with your knees bent, feet flat, and your grip set so your arms can start long without shrugging your shoulders. From there, keep the chest relaxed, draw the ribs down, and pull the elbows back toward the lower ribs or sides of the torso. The goal is not to yank the hands as far as possible; the goal is to keep the shoulders packed, the neck long, and the pull smooth enough that each rep looks the same.

Lying Floor Row With Bent Knee works well as an accessory movement when you want to train the back with less load and less lower-body contribution than a standing row. It can also fit into beginner programs because the floor gives you a stable base and immediate feedback if you start to arch, twist, or shrug. If your shoulders feel pinchy, shorten the range slightly and keep the elbows tucked so the movement stays in a comfortable path.

For best results, treat the exercise like controlled strength work rather than a fast conditioning drill. Use a tempo you can own, pause briefly at the top, and lower with enough control that your shoulder blades stay organized. When Lying Floor Row With Bent Knee is done well, it should feel like a deliberate pull through the lats and mid-back, not a rushed tug from the arms alone.

Instructions

• Lie on your back under the row anchor or handles with your knees bent, feet flat, and your head resting on the floor.
• Take a shoulder-width grip with your wrists stacked over your forearms and your elbows pointing slightly away from the floor.
• Set your shoulders down away from your ears, draw your ribs down, and keep your lower back quiet before you pull.
• Start with your arms long and your chest relaxed so the row begins from a stable, braced position.
• Pull your elbows back and down toward your lower ribs or the sides of your torso, keeping the shoulders from shrugging.
• Pause for a second at the top while you squeeze your shoulder blades together without lifting your chest off the floor.
• Lower yourself back with control until your arms are long again and the shoulder blades move smoothly forward.
• Exhale as you row and inhale as you return, keeping the tempo even through every repetition.
• Reset your feet, grip, and shoulder position before the next rep if you feel yourself twisting or jerking.

Tips & Tricks

• Keep your feet planted and your knees bent so the floor gives you a stable base instead of a loose, sliding position.
• If your shoulders creep toward your ears, shorten the pull and focus on driving the elbows back, not the hands higher.
• A small pause at the top usually improves lat and mid-back tension more than forcing extra range.
• Do not let your ribs flare as you pull; the torso should stay heavy against the floor instead of turning into a mini bridge.
• If the movement turns into a biceps curl, slow the pull and think about moving the elbows, not just the wrists.
• Use a grip width that lets your forearms stay vertical at the start and keeps your wrists from bending back.
• A slower lowering phase makes the floor row feel more deliberate and keeps the shoulder blades from snapping open.
• Stop the set when you can no longer keep both sides even, because twisting usually means the row has become a compensation drill.

Frequently Asked Questions

What muscles does Lying Floor Row With Bent Knee work?

It mainly hits the lats and upper back, with the biceps and forearms helping through the pull. The bent-knee floor position also asks your trunk to stay quiet while the shoulders do the work.

Is Lying Floor Row With Bent Knee beginner-friendly?

Yes. The floor gives you a stable base and makes it easier to feel whether you are shrugging, twisting, or rushing the rep.

Why are the knees bent in Lying Floor Row With Bent Knee?

Bent knees help anchor your body and reduce unwanted arching through the lower back. They also make it easier to keep the ribs down while you row.

How should my elbows move in this row?

Pull the elbows back and slightly down toward the lower ribs instead of flaring them wide. That path usually keeps the lats and mid-back working more cleanly.

What if I feel Lying Floor Row With Bent Knee mostly in my biceps?

Shorten the range a little, slow the pull, and think about driving the elbows rather than squeezing the hands. If your wrists are doing all the work, the back is probably not staying organized.

How can I make Lying Floor Row With Bent Knee harder?

Make the pause at the top longer, slow the lowering phase, or use a more challenging row setup while keeping the same floor position. The exercise should still look controlled, not explosive.

Should my chest lift off the floor during the rep?

No, not if you can avoid it. A little movement is normal, but the torso should stay mostly planted so the row stays focused on the back.

What is the biggest mistake in Lying Floor Row With Bent Knee?

Shrugging the shoulders and turning the pull into a body swing is the most common issue. Keep the neck long, the ribs down, and the pull smooth from start to finish.