Back · Bodyweight
Lying Floor Row with Bent Knee
How to do the lying floor row with bent knee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie on your back under a sturdy low bar or table edge with knees bent and feet flat on the floor. Grip the bar with arms extended, then pull your chest up toward it by driving your elbows back and squeezing your shoulder blades together. Lower under control until your arms are straight again.
- 1Feel your lats and mid-back pull your chest toward the bar
- 2Squeeze your shoulder blades together at the top
- 3Keep your hips up so your body stays in a straight line
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't let your hips sag toward the floor
- Avoid yanking up with momentum
Muscles worked
The lying floor row with bent knee mainly works the lats and mid traps, with the biceps, rear delts, and forearms assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the lying floor row 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.