Floor Lying Bent-Knee Row
Strengthen your back with Floor Lying Bent-Knee Rows! Build a stronger back with this accessible home exercise.
The Floor Lying Bent-Knee Row mainly works the back, traps and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Floor Lying Bent-Knee Row Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Floor Lying Bent-Knee Row Variations and Alternatives
How to do the Floor Lying Bent-Knee Row
Begin by lying flat on your back on a comfortable surface, preferably a mat or a carpeted floor. Your knees should be bent and your feet flat on the floor.
Extend your arms straight up towards the ceiling. If you're using weights, hold a dumbbell in each hand with a neutral grip (palms facing towards each other).
Slowly lower your elbows to the ground, keeping your forearms perpendicular to the floor. Elbows should move in a controlled arc and should lightly touch the floor.
Keeping the upper arms stationary, use the muscles in your upper back and shoulders to pull your arms back up to the starting position, as if you were performing a rowing motion against an imaginary resistance.
Focus on squeezing your shoulder blades together at the top of the movement to maximize activation of your upper back muscles.
Repeat for the desired number of reps and sets.
A key point to remember during this exercise is to maintain control throughout the motion without letting your elbows crash to the ground. If you're not using weights, focus on contracting your muscles as if you were pulling against a resistance to still engage the target muscle groups.
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Floor Lying Bent-Knee Row FAQs
What muscles does the Floor Lying Bent-Knee Row work?
The Floor Lying Bent-Knee Row mainly works the back, traps and shoulders. The main muscles are the trapezius, rhomboids, latissimus dorsi and posterior deltoid.
What equipment do you need for the Floor Lying Bent-Knee Row?
None. The Floor Lying Bent-Knee Row is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Lying Bent-Knee Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Floor Lying Bent-Knee Row variations and alternatives?
Similar exercises include the Towel Bent-Over Row, Lying Bar Cambered Row, Floor T Raise and Lying Around-The-World.
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