Rowing Machine
Full-body cardiovascular exercise on a rowing machine that targets legs, back, core, and arms to build endurance, strengthen muscles, and burn calories through simulated rowing motion.
About Exercise
Equipment
Row Machine
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Quads, Glutes
Secondary Muscles
Biceps, Calves, Shoulders, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis, Transverse Abdominis
Traps
6/10Mid Traps
Lower Back
6/10Erector Spinae
Obliques
6/10External Obliques
Biceps
5/10Long Head
Calves
5/10Gastrocnemius
Shoulders
4/10Anterior Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-180 seconds • Adjust based on interval intensity
How to Perform
Sit on the rowing machine seat with feet secured in footplates, knees bent, shins vertical, arms extended, and slight forward lean from hips.
- Push through heels to extend legs fully while keeping core engaged.
- Swing torso back 10-15 degrees from hips as legs near full extension.
- Pull handle to lower ribs with elbows close to body.
- Extend arms forward to straighten them fully.
- Hinge torso forward from hips to slight lean.
- Bend knees and slide seat forward smoothly to return to start.
Coaching Tips
Form Cues
- Legs drive first
- Body swings second
- Arms pull last
- Maintain neutral spine
- Recovery twice as long as drive
- Grip relaxed but firm
Breathing
Exhale forcefully during the drive phase as you push and pull; inhale during the recovery phase as you extend and hinge forward. Brace core throughout.
Tempo
1-0-1
Range of Motion
From shins vertical and arms extended (catch position) to legs extended, torso leaned back, and handle at lower ribs (finish position).
Safety
Safety Notes
- Avoid rounding lower back to prevent strain
- Secure feet properly to avoid slipping
- Do not lock knees to protect joints
- Consult doctor if back or heart issues
- Progress gradually to avoid overexertion
- Maintain flat wrists to prevent strain
Spotting
No spotting needed; machine provides controlled resistance. Use built-in resistance adjustments for safety.
Common Mistakes
- Pulling with arms too early
- Rounding back during catch
- Rushing recovery phase
- Locking knees at finish
- Hunching shoulders
- Over-leaning torso
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent knee surgery
- Cardiovascular conditions without clearance
Flexibility Needed
- Adequate hip flexion for catch position
- Shoulder mobility for full arm extension
Build Up First
- Basic understanding of coordinated movement
- Familiarity with upright posture
Also known as
Ergometer, Rower, Indoor Rowing
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