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Lats · Intermediate

Lying Floor Row with Bent Knee

Bent-knee bodyweight row performed from the floor beneath a low, stable handhold.

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Lying Floor Row with Bent Knee demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face up beneath a low, secure row anchor with knees bent and feet flat.
  2. 02Grip the anchor and keep the body braced from shoulders to knees.
  3. 03Set the shoulder blades, bend the elbows, and pull the chest toward the handhold.
  4. 04Pause without shrugging or letting the hips collapse.
  5. 05Lower under control until the arms are long, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationInverted RowRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationParallel-Bar Bent-Knee Inverted Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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