Rowing machine
General guidance. This page has not been reviewed by a qualified professional yet.
Rowing machine. Drive: legs, slight torso lean, then arms toward lower ribs. Return: arms, torso, then knees.
How to do this exercise: Rowing machineSetup · movement · load
- Set your position
Secure feet with straps, bend knees and hold the handle with straight arms and a neutral back.
- Make the movement
Drive: legs, slight torso lean, then arms toward lower ribs. Return: arms, torso, then knees.
- Breathe and control the pace
Start easy and increase gradually. Learn a smooth movement before adding speed or resistance.
Do not start the drive by pulling with your arms or rounding your back.
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.
- Type
- Conditioning
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Cardiovascular system, Lats
Supporting muscles
Quadriceps, Hamstrings, Biceps, Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Secure feet with straps, bend knees and hold the handle with straight arms and a neutral back.
- Drive: legs, slight torso lean, then arms toward lower ribs. Return: arms, torso, then knees.
Common mistakes
- Do not start the drive by pulling with your arms or rounding your back.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.