Lying Floor Row with Bent Knee
Expert Advice
Engage your core and squeeze your shoulder blades together at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Lie on your stomach with your legs bent at the knees and your arms extended in front of you.
- Exhale and pull your elbows back, lifting your chest slightly off the floor.
- Hold the contraction for a moment, then slowly lower back down to the starting position.
- Repeat for the desired number of reps.
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Muscles Worked
Lying Floor Row with Bent Knee primarily targets the Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Traps50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Floor Row with Bent Knee work?
Lying Floor Row with Bent Knee primarily targets the Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Floor Row with Bent Knee?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Floor Row with Bent Knee suitable for beginners?
Yes, Lying Floor Row with Bent Knee is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
