Rowing (with rowing machine)

Master the rowing machine for a dynamic, full-body workout that builds cardiovascular endurance, strength, and power.

Movement: Compound
Force: Pull
Per set: 10 min
Rest: 2 min

Free · iPhone only · Available on the App Store

Description

Rowing is a total body exercise that works the biceps, triceps, shoulders, back, glutes, quads, hamstrings and core abdominals. The rowing machine provides a cardiovascular workout that promotes strength and endurance.

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How to do Rowing (with rowing machine)

01
Setup
Adjust the foot straps so they sit across the widest part of your feet, securing your feet firmly to the foot stretchers. Sit tall on the sliding seat, grasping the handle with an overhand grip slightly wider than shoulder-width.
02
Setup
Bend your knees to slide forward until your shins are vertical and your arms are fully extended towards the flywheel, ensuring your back is straight and core engaged. This is the 'catch' position.
03
Initiate the 'drive' by powerfully pushing through your heels and mid-foot, extending your legs as if performing a leg press. Keep your core braced and arms straight during this initial leg drive.
04
As your legs extend, hinge slightly at your hips, leaning your torso back to about an 11 o'clock position, then pull the handle towards your lower sternum with your elbows tracking close to your body. Exhale during this powerful drive phase.
05
To 'recover', extend your arms forward first, then hinge at your hips to bring your torso forward. Finally, bend your knees to slide the seat back to the catch position, allowing your shins to return to vertical. Inhale during the recovery phase.

Tips

Focus on the 'legs, core, arms; arms, core, legs' sequence for efficient power generation and smooth transitions between phases.
Maintain a strong, neutral spine throughout the entire stroke; avoid rounding your lower back, especially in the catch position.
Drive with your legs first and powerfully, as approximately 60% of your power should come from your lower body.
Keep the handle moving in a straight line towards your lower sternum to maximize efficiency and minimize wasted energy.

Common mistakes

Pulling with the arms too early reduces leg drive; ensure your legs are fully extended before your arms begin to pull the handle.
Hunching the back during the catch or drive compromises spinal health and power transfer; maintain a tall chest and engaged core throughout the movement.
Over-compressing at the catch by letting your glutes lift off the seat causes a loss of power and puts strain on the lower back; keep your shins vertical and heels down.

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Questions

Is Rowing (with rowing machine) good for beginners?

Rowing (with rowing machine) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Rowing (with rowing machine)?

You need Leverage machine to perform Rowing (with rowing machine). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Rowing (with rowing machine)?

Focus on the 'legs, core, arms; arms, core, legs' sequence for efficient power generation and smooth transitions between phases. Maintain a strong, neutral spine throughout the entire stroke; avoid rounding your lower back, especially in the catch position. Drive with your legs first and powerfully, as approximately 60% of your power should come from your lower body. Keep the handle moving in a straight line towards your lower sternum to maximize efficiency and minimize wasted energy.

What are common mistakes when doing Rowing (with rowing machine)?

Pulling with the arms too early reduces leg drive; ensure your legs are fully extended before your arms begin to pull the handle. Hunching the back during the catch or drive compromises spinal health and power transfer; maintain a tall chest and engaged core throughout the movement. Over-compressing at the catch by letting your glutes lift off the seat causes a loss of power and puts strain on the lower back; keep your shins vertical and heels down.