Rowing Machine
Strap in and drive with the legs first, then swing the torso and finish the pull with the arms. Return in reverse order and keep the back neutral at the catch. Full-body conditioning that works legs, back, and lungs in one machine.
Muscles worked
Primary
Full Body
Equipment
Rowing machine
How to do it
- Set the damper to a moderate setting and strap your feet in.
- Start at the catch with shins vertical, arms long and back neutral.
- Drive the legs first, then swing the torso slightly back, then pull the handle to the lower ribs.
- Return in reverse order: arms out, torso forward, knees bend last.
- Hold a steady stroke rate for the planned interval.
- Ease the pace down before stopping.
Watch for
- Pulling with the arms before the legs finish the drive.
- Rounding the low back at the catch.
- Rushing the slide on the return.
Breathing
Exhale through the drive, inhale on the return.
Tip
Think legs, body, arms on every stroke; most of the power comes from the legs.
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