Lying Floor Row With Bent Knee

Muscles worked

Setup

1. Lie face down (prone) on a flat, comfortable surface.
2. Bend your knees to a 90-degree angle so your feet are pointing toward the ceiling.
3. Extend your arms out to your sides at roughly a 45-degree angle from your torso, with your elbows bent and palms facing the floor.
4. Tuck your chin slightly to keep your neck in a neutral position with your forehead hovering just off the floor.

How to do it

1. Exhale as you drive your elbows back toward the ceiling, squeezing your shoulder blades together to lift your chest slightly off the ground.
2. Hold the peak contraction for one second, focusing on the tension in your mid-back and the back of your shoulders.
3. Inhale as you slowly lower your chest and arms back to the starting position with a controlled 2-second tempo.
4. Repeat for the desired number of repetitions, maintaining constant tension in the upper back.

Form checklist

• Keep your neck neutral; avoid looking up or craning your neck forward.
• Focus on pulling through the elbows rather than just lifting your hands.
• Keep your glutes squeezed and core engaged to prevent excessive arching in the lower back.
• Ensure your shoulder blades move toward your spine and down toward your hips.

Pro tips

• Imagine trying to crush a walnut between your shoulder blades at the top of the movement to maximize muscle fiber recruitment.
• Press your hips firmly into the floor to create a stable anchor point for the upper body pull.

Make it harder

• Add a 3-5 second isometric hold at the top of each rep to increase time under tension.
• Extend your arms fully into a 'Y' or 'T' position to increase the lever length and difficulty.

Frequently asked

What muscles does the lying floor row with bent knee work?

The lying floor row with bent knee primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying floor row with bent knee?

The lying floor row with bent knee requires no equipment — just your body weight.

Is the lying floor row with bent knee good for beginners?

The lying floor row with bent knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band Assisted Pull-UpBeginner · lats and trapezius