Lying Floor Row with Bent Knees: Proper Form, Sets, Tips & FAQ

Learn how to do the Lying Floor Row with Bent Knees for better back activation, scapular control, and pulling strength. Includes form tips, sets and reps by goal, common mistakes, FAQs, and recommended equipment.

Lying Floor Row with Bent Knees: Proper Form, Sets, Tips & FAQ

Back Exercise

Lying Floor Row with Bent Knees

Beginner Bodyweight / Optional Light Equipment Back / Scapular Control / Pulling Mechanics

The Lying Floor Row with Bent Knees is a simple back-focused pulling drill that helps improve lat engagement, mid-back activation, and shoulder blade control. Performed from a stable position on the floor, this variation lets you focus on a controlled rowing pattern without relying on momentum. The main goal is to pull the elbows down and back while keeping the shoulders relaxed, the neck quiet, and the movement smooth from start to finish.

This exercise is useful for beginners, home workouts, and anyone trying to improve their rowing mechanics. Because the body stays supported on the floor with the knees bent, it becomes easier to pay attention to how the shoulder blades move and how the back muscles contract. You should feel the work mainly through the lats, rhomboids, and rear delts, rather than just pulling with the arms.

Safety tip: Move in a slow, controlled range. Stop if you feel sharp shoulder pain, numbness, tingling, or pinching in the neck. The exercise should feel like muscular effort and control, not joint irritation.

Quick Overview

Body Part	Back
Primary Muscle	Latissimus dorsi, rhomboids
Secondary Muscle	Rear delts, biceps, middle traps, scapular stabilizers
Equipment	Bodyweight; optional resistance band, light handles, or floor mat
Difficulty	Beginner

Sets & Reps (By Goal)

Technique practice: 2–3 sets × 8–10 reps with a slow tempo and full control
Back activation warm-up: 2–4 sets × 10–15 reps with 30–45 seconds rest
Muscular endurance: 3–4 sets × 12–20 reps with smooth, continuous movement
Rehab-style control work: 2–3 sets × 6–10 reps with a 1–2 second squeeze at the top

Progression rule: First improve control, range, and shoulder blade timing. After that, increase reps, pause longer at peak contraction, or add light resistance.

Setup / Starting Position

Lie on your back: Position yourself flat on the floor with your knees bent and feet planted comfortably.
Set your upper body: Keep your head supported, ribs down, and neck relaxed.
Place the arms: Extend your arms forward or slightly upward based on the variation you are using.
Prepare the shoulders: Let the shoulder blades rest naturally without shrugging toward the ears.
Brace lightly: Maintain a stable torso so the movement comes from the upper back and arms, not body shifting.

Tip: Bent knees help keep the body stable and make it easier to focus on the rowing pattern instead of lower-body tension.

Execution (Step-by-Step)

Start from control: Begin with the arms in the starting position and shoulders relaxed.
Initiate with the back: Pull by driving the elbows down and slightly back rather than thinking only about the hands.
Squeeze the shoulder blades: As the elbows travel, bring the shoulder blades together gently.
Reach peak contraction: Pause briefly when your elbows are close to your sides and the mid-back feels tight.
Lower slowly: Return to the start under control and allow the shoulder blades to move apart naturally.
Repeat smoothly: Keep every rep consistent without jerking, shrugging, or rushing.

Form checkpoint: The movement should look like a clean horizontal pull. If your neck tightens, shoulders hike upward, or the elbows flare too far out, reduce the effort and clean up the path.

Pro Tips & Common Mistakes

Lead with the elbows: This helps shift the focus from the hands and arms to the back muscles.
Keep the shoulders down: Avoid shrugging during the pull.
Use a brief squeeze: A short pause at the top improves mind-muscle connection in the mid-back.
Do not rush the return: The lowering phase matters for control and tension.
Avoid excessive elbow flare: Flaring too wide can shift stress away from the intended pulling pattern.
Do not arch hard through the lower back: The torso should stay calm and supported.
Stay smooth: The best reps are steady and deliberate, not fast or explosive.

FAQ

What muscles does the Lying Floor Row with Bent Knees work?

It mainly targets the lats, rhomboids, and other upper-back muscles. The rear delts and biceps also assist during the pull.

Is this a good exercise for beginners?

Yes. It is beginner-friendly because the floor provides stability and the movement can be performed slowly with a strong focus on technique and control.

Should I feel this more in my back or in my arms?

You should feel the exercise mainly in your back. Some arm involvement is normal, but if the arms dominate completely, focus more on driving the elbows and squeezing the shoulder blades.

Can I use this as a warm-up before rows or pulldowns?

Absolutely. It works well as a low-load activation drill before heavier back training because it helps reinforce scapular movement and proper pulling mechanics.

How can I make the exercise harder?

You can increase the pause at the top, slow the lowering phase, add more reps, or use light resistance such as bands or handles to create more tension.

Recommended Equipment (Optional)

Thick Non-Slip Exercise Mat — adds comfort for floor-based back drills and helps keep the setup stable
Resistance Bands Set with Door Anchor — useful for adding light rowing resistance as you progress
Pilates Ring — can be used for light squeezing and upper-back activation drills
Suspension Trainer Straps — a strong upgrade option if you want to progress from floor rows to bodyweight rows
Foam Roller — helpful for upper-back mobility work before or after pulling sessions

Tip: For this exercise, comfort and control matter more than heavy loading. Start with a mat and only add resistance when your form stays clean.