Rowing Machine
Full-body seated cardio: about 60% of the effort comes from your legs, the rest from hips and arms.
Also known as: rower, indoor rowing, erg
- Level
- Beginner
- Equipment
- Rower
- Type
- Compound
How to do it
- Sit with your feet strapped in, knees bent and arms straight holding the handle.
- Drive with your legs while keeping your arms straight.
- As your legs straighten, lean back slightly and pull the handle to your stomach.
- Return in reverse order: arms, torso, then legs.
Form cues
- Drive order: legs, hips, arms.
- Recover slower than you drive.
- Medium damper setting: 3-5.
Common mistakes
- Pulling with your arms first: your legs are the engine.
- Maxing out the damper: it's not more exercise, just heavier and slower.
- Rounding your back: keep it straight and hinge at the hips.
Sets and reps
To start, 10-20 minutes at an easy pace. For intervals, 8 x 250 m with 1 minute of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the rowing machine.
SkiErg
Standing, you pull two handles down like cross-country skiing.
How to do it
- Stand facing the SkiErg with the handles overhead and the feet about hip-width apart.
- Brace the trunk and drive the handles down by pulling with the lats while hinging slightly at the hips.
- Finish with the hands beside the thighs and the knees softly bent.
- Let the cords retract as you return the arms overhead and stand tall.
- Primary
- Lats, Abs, Triceps
- Secondary
- Glutes, Hamstrings, Quads
FAQ
What muscles does rowing work?
Legs, glutes, back, shoulders and arms: around 85% of your body's muscles.
Rower or stationary bike?
The rower uses more muscle; the bike is technically simpler. Both are excellent for your heart.
Is it bad for your back?
Not with good technique. The usual problem is pulling with a rounded back.
What muscles do the rowing machine work?
They mainly work the lats and the quads, with help from the biceps, the lower back, the glutes, the hamstrings, the rhomboids and the traps.
Add the rowing machine to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
