Rowing Machine
Rower, upper back and quadriceps
The rowing machine pulls a handle while sliding on a seat, pushing with the legs, leaning back and pulling with the arms. It builds endurance and works the legs, back and arms in every stroke. It suits almost anyone who wants a full body cardio workout.
Setting up
- Sit on the seat and strap the feet in so the strap crosses the widest part of the foot.
- Hold the handle with straight arms and slide forward with the shins upright.
How to do a rowing
- Push with the legs first, keeping the arms straight.
- As the legs straighten, lean back slightly.
- Pull the handle to the lower ribs.
- Return in the reverse order: arms, body, then legs.
- Keep a steady rhythm.
Breathing. Breathe out as you push and pull, and breathe in as you slide forward.
Muscles worked
- Mainly
- Upper back and quadriceps
- Also
- Lats, glutes, hamstrings and biceps
Common mistakes
- Pulling with the arms first. The legs do most of the work, so push first.
- Bending the knees before the arms are out. Then the handle hits the knees, so let the arms go out before the knees bend.
- Hunching over. A tall back pulls better, so sit up through the hips.
Easier and harder
- Easier
- Stationary Bike
- Harder
- Rowing Sprint Intervals
Guide
Guide
Guide
Guide
Guide
Guide
Guide