Rowing Machine tutorial
The rowing machine offers a full-body cardio workout where roughly 60 percent of the power comes from the legs and the rest from the core and upper body. It builds cardiovascular endurance while working the back, legs and arms. Being low-impact, it suits beginners and anyone looking to burn calories.
How to perform
- Sit on the seat, strap your feet into the footrests and hold the handle with straight arms.
- At the catch, your knees are bent, shins nearly vertical and torso leaning slightly forward.
- Start the stroke with a powerful leg drive while keeping your arms straight.
- As the legs near full extension, lean your torso back slightly.
- Finish by pulling the handle to your lower ribs with elbows close to your body.
- Recover by extending your arms first, then leaning forward, and finally bending your knees.
Breathing: Exhale during the drive and inhale during the recovery.
Key tips
- Remember the sequence: legs, body, arms, and reverse it on the recovery.
- Increase intensity through the power of each stroke, not a very high stroke rate.
- Keep your shoulders relaxed and down.
Common mistakes
- Pulling with the arms before driving with the legs
- Rounding the back at the catch
- Bending the knees before the handle passes over them on the recovery
Safety: People with low-back pain should start at low intensity focusing on technique, or use a stationary bike instead.
CardioPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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