Back · Bodyweight
Lying Floor Row Hold with Bent Knee
How to do the lying floor row hold with bent knee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit on the floor with your knees bent and feet flat, gripping a fixed low anchor or holding your own bodyweight against a bar or strap. Lean back slightly, then pull your chest toward your hands and hold the top contracted position, driving your elbows back and squeezing your shoulder blades together while your knees stay bent.
- 1Feel your mid-back and lats squeeze as you hold the row
- 2Drive your elbows back and down, keeping your chest proud
- 3Keep your core braced so your hips stay anchored
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid rounding your lower back; stay tall through the spine
- Don't let your elbows flare wide; keep them tracking back
Muscles worked
The lying floor row hold with bent knee mainly works the lats and mid traps, with the biceps, forearms, lower traps, rear delts, lower back, upper traps, upper abs, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the lying floor row hold with bent knee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.