Rowing Machine
Sit on the rowing ergometer with your feet strapped in and grab the handle with both hands, sliding forward so your shins are vertical. Drive powerfully through your legs first, then lean back slightly and pull the handle to your lower ribs in one fluid sequence. Reverse the motion by extending your arms, hinging forward, and bending your knees to slide back to the catch. Keep a steady cadence and breathe with the stroke. This is a full-body cardio movement that trains the back, legs, and core together.
BACK · FULL BODY
How it is executed
- Sit on the rowing ergometer with your feet strapped in and grab the handle with both hands, sliding forward so your shins are vertical.
- Drive powerfully through your legs first, then lean back slightly and pull the handle to your lower ribs in one fluid sequence.
- Reverse the motion by extending your arms, hinging forward, and bending your knees to slide back to the catch.
- Keep a steady cadence and breathe with the stroke.
- This is a full-body cardio movement that trains the back, legs, and core together.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Rowing machine
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- StrengthStability
Put it to work in Kaizer
Glossary and calculators
Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Heart rate zone calculatorWhat your heart rate zones are
