VARIATIONS
Machine Rower
Legs drive the motion before arms pull handle to lower ribs.
This cardio machine builds aerobic capacity while strengthening the rhomboids, legs, and arms through a full-body pulling motion. It improves both muscular endurance and cardiovascular health simultaneously.
HOW TO DO IT
- Strap your feet securely into the foot stretchers.
- Grab the handle with an overhand grip.
- Push hard with your legs while keeping arms straight.
- Lean back slightly and pull the handle to your lower ribs.
- Extend your arms and bend your knees to return to the start.
- Repeat the sequence in a fluid, continuous rhythm.
COMMON MISTAKES
- Pulling with the arms before the legs drive.
- Rounding the lower back during the catch position.
- Banging the handle against the chest too hard.
- Letting the knees hit the chest prematurely.
TIPS
- Drive with the legs before leaning or pulling.
- Keep the shoulders down and away from the ears.
- Maintain a neutral spine throughout the entire stroke.
- Squeeze the shoulder blades together at the finish.
SAFETY
- Avoid rounding the lower back under high resistance to prevent disc strain.
- Do not hyperextend the spine when leaning back at the finish.
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- MachineRowing Machine
- Type
- Cardiovascular
- Difficulty
- Intermediate
- Tracked as
- Cardio
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
- Pace
- Run
SIMILAR EXERCISES
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Ratings
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