Rowing machine
Expert Advice
Use a powerful leg drive followed by a strong back pull, and finish with the arms. Reverse the sequence smoothly on the return.
How-to-do Steps
- Sit on the rowing machine with feet strapped in and grab the handle.
- Start with legs bent and lean slightly forward, arms extended.
- Push through your legs until they're straight.
- Lean back to a slight angle and pull the handle to your lower ribs.
- Extend your arms and then bend your knees to return to the starting position.
- Repeat for the desired duration or number of strokes.
Track Rowing machine in FitAI
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Muscles Worked
Rowing machine primarily targets the Glutes, Hamstrings, Calves, Quads, Biceps, Shoulders, Chest, Triceps, with Cardio mechanics using Special Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes18%
Hamstrings12%
Calves12%
Quads12%
Biceps12%
Shoulders12%
Chest12%
Triceps10%
Equipment
Special Machine
Exercise Type
Cardio
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Frequently Asked Questions
What muscles does Rowing machine work?
Rowing machine primarily targets the Glutes, Hamstrings, Calves, Quads, Biceps, Shoulders, Chest, Triceps. It is classified as a Cardio exercise performed with Special Machine.
How many sets and reps should I do for Rowing machine?
For beginners, start with 1 sets of 15-20min. Intermediate lifters can do 1 sets of 25-35min. Advanced athletes can push to 1 sets of 40-60min. Adjust based on your goals and recovery capacity.
Is Rowing machine suitable for beginners?
Rowing machine is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
