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Rowing Machine

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Full BodyCardioBeginner Difficulty 1 out of 5Rowing Machine~10 kcal/min

Secondary muscles: Back, Quadriceps, Core

How to perform it

  1. 1Start with knees bent and arms extended forward.
  2. 2Drive with the legs first, then lean back slightly, then pull the handle to your ribs.
  3. 3Reverse the sequence: arms, body, then legs.

Form tips

  • Roughly 60% of the power should come from your legs

Common mistakes

  • Pulling with the arms first
  • Rounding the back at the catch

Variations

  • Interval Rowing
  • Steady-State Rowing

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.