Rowing Machine | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Quadriceps

Quick Cues

1

Maintain steady pace

2

Keep back straight

3

Drive with your legs

4

Pull handle to your chest

Equipment Needed

Rowing Machine

Sit on the seat and strap your feet into the footrests.
Grab the handle with an overhand grip, arms extended, knees bent.
Start the drive by pushing through your feet and extending your legs.
Once your legs are nearly straight, lean back slightly and pull the handle to your lower ribs.
Reverse the motion: extend your arms first, hinge forward at the hips, then bend your knees to slide forward.
Keep a smooth, continuous rhythm.
Continue for the desired duration or distance.

Common Mistakes

Pulling only with the arms

Leaning too far back at the finish

Rushing the recovery phase

Pro Tips

Drive through your legs and pull with your arms in a coordinated motion

Focus on the leg drive first, then lean back, then pull with arms

Keep your strokes per minute between 24-30 for steady state work

Your Progress

Variations

Ski Erg

Assault Bike

Swimming