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
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
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.Estimated 1RM calculatorWhat is your estimated 1RM?
