Rowing ergometer

Cardio machines

Find the stop control and adjust the seat or supports before starting. Begin with a few easy minutes, increase gradually, then slow and stop before getting off.

Exercises with this equipment

Rowing machine
Cardiovascular system, Lats
How to do this exercise: Rowing machineSetup · movement · load
Cardiovascular systemLats
1. Set your position
  Secure feet with straps, bend knees and hold the handle with straight arms and a neutral back.
2. Make the movement
  Drive: legs, slight torso lean, then arms toward lower ribs. Return: arms, torso, then knees.
3. Breathe and control the pace
  Start easy and increase gradually. Learn a smooth movement before adding speed or resistance.
Watch out for
Do not start the drive by pulling with your arms or rounding your back.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.