Lying Floor Row with Bent Knee
Description
The lying floor row with bent knee is a creative bodyweight back exercise. Hooking the hands under a sturdy fixed object and rowing the chest up off the floor with knees bent works the back without weights.
Muscle Group
Equipment Required
Lying Floor Row with Bent Knee Instructions
- Find a sturdy fixed object low to the ground like a heavy bed or couch base.
- Lie face up on the floor with the head and shoulders just past the object.
- Reach back and grip the underside or edge with both hands.
- Bend your knees and place your feet flat on the floor.
- Brace the core and keep the body relatively straight.
- Pull the chest up by driving the elbows back along the sides.
- Squeeze the upper back at the top of the pull.
- Lower yourself slowly back to the floor and repeat.
Lying Floor Row with Bent Knee Form & Visual
Lying Floor Row with Bent Knee Benefits
- Trains horizontal pulling with no equipment.
- Bent knees keep it accessible for beginners.
- Strengthens the lats and mid back.
- Builds biceps and grip strength.
- Travel friendly with creative use of furniture.
- No spinal compression like with bent over rows.
Lying Floor Row with Bent Knee Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Lying Floor Row with Bent Knee Variations & Alternatives
- Inverted Row
- Bodyweight Row
- Suspension Trainer Row
- Towel Row
