Lying Floor Row Hold With Bent Knee

Muscles worked

Setup

1. Lie flat on your back on a firm surface with your knees bent and feet flat on the floor.
2. Position your upper arms on the floor at a 45-degree angle from your torso.
3. Bend your elbows to 90 degrees so your forearms are pointing straight up toward the ceiling with your fists clenched.

How to do it

1. Exhale and drive your elbows aggressively into the floor to lift your upper back and shoulders off the ground.
2. Hold the elevated position, squeezing your shoulder blades together and down toward your hips.
3. Maintain a steady breathing pattern while holding the contraction for the target duration.
4. Inhale as you slowly lower your torso back to the starting position with control.

Form checklist

• Drive through the elbows rather than pushing with your hands or wrists.
• Keep your chin tucked and neck neutral to avoid straining the cervical spine.
• Ensure your lower back stays in contact with or very close to the floor; do not arch the lumbar spine.
• Focus on the 'pinch' between your shoulder blades throughout the hold.

Pro tips

• Imagine you are trying to pull the floor apart with your elbows to maximize lat and rear deltoid engagement.
• Focus on a mind-muscle connection by visualizing your shoulder blades wrapping around your ribcage.

Make it harder

• Straighten your legs completely to remove the stability and assistance provided by the lower body.
• Extend the hold duration or perform 'pulses' by slightly lowering and then re-driving the elbows into the floor.

Frequently asked

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

The lying floor row hold 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 hold with bent knee?

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

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

Yes. The lying floor row hold with bent knee is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius