Beginner
Rowing Machine
Author
Owen JonesUpdated
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Rowing is a full-body, low-impact cardio workout performed on a rowing machine that simulates water rowing. It combines strength and endurance by engaging both upper and lower body muscles while improving cardiovascular fitness.
Exercise Instructions
-
Step 1
Adjust the foot straps so your feet are secure and set the resistance to a manageable level. -
Step 2
Row lightly for 3–5 minutes to get your muscles ready. -
Step 3
Rowing technique (4 phases): Catch: Sit tall, arms straight, knees bent. Drive: Push with your legs, then lean back slightly, pulling the handle to your chest. Finish: Legs extended, handle at chest, back straight. Recovery: Extend arms, hinge forward, then bend knees to return.
Muscle Groups
Rowing Machine targets Lower Body, Total Body as seen below.
Exercise Tips
- Most of the power should come from your legs (about 60%), not just your arms.
- Keep strokes smooth - don’t rush the recovery phase.
- Maintain good posture - avoid rounding your back.
- Use intervals (fast/slow) to build endurance and burn more calories.
- Track stroke rate (spm) to keep consistency.
- Engage your core for stability and efficiency.
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