VARIATIONS
Rowing Machine
This full-body cardio exercise builds endurance and strength by engaging the legs, core, back, and arms in a single fluid motion.
HOW TO DO IT
- Sit on the seat with feet strapped securely into the footrests.
- Grab the handle with an overhand grip and extend your arms forward.
- Push hard through your heels to extend your legs while keeping your back straight.
- Lean your torso back slightly once your legs are nearly extended.
- Pull the handle to your lower chest using your back and arms.
- Reverse the motion by extending arms, leaning forward, and bending knees.
COMMON MISTAKES
- Pulling with the arms before fully extending the legs.
- Rounding the back during the drive phase.
- Bending the knees too early on the return stroke.
- Shrugging the shoulders up toward the ears while pulling.
TIPS
- Drive primarily with your legs before engaging your back or arms.
- Keep your shoulders down and away from your ears throughout the stroke.
- Maintain a neutral spine rather than rounding your lower back.
DETAILS
- Muscles
- Full Body
- Equipment
- MachineRowing Machine
- Type
- Cardiovascular
- Difficulty
- Beginner
- Tracked as
- Cardio
TECHNIQUE
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Seated
SIMILAR EXERCISES
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Ratings
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