Lying Floor Row with Bent Knee
On the back with the knees bent and the elbows bent at the sides, drive the elbows into the floor to lift the upper back; a row with no equipment, the floor as the handle.
How to do it
Setup
On the back, knees bent, feet flat, elbows bent to 90° at the sides with the forearms pointing up.
Steps
- Drive the elbows down into the floor so the chest and shoulders lift.
- Squeeze the shoulder blades together at the top.
- Lower the upper back to the floor slowly.
Common mistakes
Pushing with the hands or the head: only the elbows press. Arching the lower back to lift higher: the ribs stay down; a small lift is enough. Elbows sliding out from the sides: keep them close to the body.
Breathing
Exhale lifting, inhale lowering.
