Lying Floor Row with Bent Knee
Step by step
How to perform
- Hold a pair of dumbbells with your palms facing each other and extend your arms directly above your chest.
- Slowly lower the dumbbells out to the sides of your body in a wide arc, keeping your elbows slightly bent.
- Once the dumbbells reach shoulder level or you feel a stretch in your chest, pause for a moment.
- Then, slowly lift the dumbbells back to the starting position above your chest, squeezing your chest muscles at the top of the movement.
Overview
About this exercise
The Lying Floor Row with Bent Knee is a strength-building exercise that primarily targets your back, biceps, and shoulders. It's an excellent choice for individuals at all fitness levels, especially those looking to improve upper body strength and posture. People may choose this exercise for its convenience, as it requires minimal equipment and can be performed anywhere, and for its effectiveness in enhancing muscle tone and stability.
Coaching cues
Form tips
Hold the dumbbells with a neutral grip (palms facing each other). Make sure your grip is firm but not too tight to avoid unnecessary strain on your wrists. A common mistake is to grip the dumbbells too tightly, which can lead to wrist pain.
When lifting the dumbbells, make sure to do so in a controlled manner. Avoid jerking or using momentum to lift the weights, as this can lead to injuries and won't effectively target the intended muscle groups. Instead, focus on engaging your shoulder blades and back muscles to lift the weights.
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