Lying Floor Row with Bent Knee
- Target muscle
- Infraspinatus, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The lying floor row with bent knee is a bodyweight upper-back exercise performed face-down on the floor with knees bent, targeting the infraspinatus, teres major, teres minor, and both the middle and lower fibers of the trapezius, with assistance from the posterior deltoid. The bent-knee position stabilizes the lower body so effort stays focused on the pulling motion. It is a useful entry-level row variation for building scapular strength and upper-back muscle awareness without any equipment.
How to do the Lying Floor Row with Bent Knee
- 1Lie face-down on the floor with your legs bent at roughly 90 degrees and feet flat on the ground.
- 2Extend both arms straight out in front of you, palms facing down, so your body forms a long line from fingertips to knees.
- 3Brace your core lightly and press your hips into the floor to keep your lower body stable throughout the movement.
- 4Initiate the pull by squeezing your shoulder blades together and down, away from your ears.
- 5Bend your elbows and draw them back toward your hips, keeping them close to your sides as you row.
- 6At the top of the movement, pause briefly with your shoulder blades fully retracted and your hands near your lower ribs.
- 7Slowly extend your arms back to the starting position under control, allowing the shoulder blades to spread apart.
- 8Repeat for the desired number of repetitions without letting your chest or hips lift off the floor.
Form tips
- Lead the pull with your elbows rather than your hands — this shifts effort to the upper-back muscles instead of the arms.
- Keep your neck neutral throughout; avoid cranking your head up to look forward, which strains the cervical spine.
- Focus on depressing and retracting the shoulder blades before bending the elbows, so the trapezius and rotator-cuff muscles do the work.
- Control the lowering phase for at least two seconds to maximize time under tension in the infraspinatus and teres muscles.
- If your lower back arches or your hips rise, lighten the effort and ensure the bent knees are providing a stable base.
Common mistakes
- Shrugging the shoulders toward the ears: this shifts load onto the upper trapezius and away from the middle and lower trapezius fibers that the exercise is meant to develop.
- Flaring the elbows out wide: rowing with the elbows pointing sideways reduces infraspinatus and teres minor engagement and can place unwanted stress on the shoulder joints.
- Rushing the return phase: dropping the arms back quickly removes tension from the target muscles during the eccentric portion, limiting strength and hypertrophy gains.
- Lifting the chest off the floor at the top of the pull: hyperextending the lower back to gain range of motion turns the row into a back-extension and reduces scapular muscle involvement.
- Allowing the hips to rotate or twist: failing to keep both hip bones pressed evenly into the floor causes the lower body to compensate and disrupts the pulling pattern.
Frequently asked questions
What muscles does the lying floor row with bent knee work?
The primary muscles are the infraspinatus, teres major, teres minor, and the middle and lower fibers of the trapezius. The posterior deltoid assists throughout the pulling motion.
Why is the knee bent in this exercise instead of keeping the legs straight?
Bending the knees reduces the lever arm of the lower body against the floor, making it easier to keep the hips stable and the lower back from arching. This lets you focus effort on the upper-back pulling muscles rather than on maintaining whole-body rigidity.
Is the lying floor row with bent knee suitable for beginners?
Yes. Because no equipment is needed and the floor limits the range of motion, it is one of the more accessible row variations. Beginners can use it to develop scapular control and upper-back muscle awareness before progressing to loaded rows.
How do I make the lying floor row harder without adding equipment?
You can slow the tempo significantly — particularly the lowering phase — to increase time under tension. Pausing for two to three seconds at peak contraction also raises difficulty. Once the movement feels easy at higher rep ranges, transition to a suspension-trainer or barbell row to add load.
How many sets and reps should I do for the lying floor row with bent knee?
For building upper-back endurance and muscle awareness, three to four sets of 12 to 20 repetitions works well. Because the exercise is bodyweight only, higher rep ranges are generally appropriate before fatigue sets in.
