- EquipmentCardio machine
- PatternCardio
- Repsheld for time
Strap your feet in, sit tall and hold the handle with straight arms, shins near vertical.
First cueLegs, body, arms on the drive.
How to do the Rowing Machine
Set up. Strap your feet in, sit tall and hold the handle with straight arms, shins near vertical.
- Push with your legs first.
- Lean back slightly as the legs straighten.
- Pull the handle to your lower ribs.
- Return in reverse order: arms, then body, then legs.
Form cues
- Legs, body, arms on the drive.
- Keep the back straight.
- Keep the recovery slower than the drive.
Common mistakes
- Pulling with the arms before the legs push.
- Rounding the back at the catch.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Upper back, Lats, Rear delts and Quads.
Track it in StatBlockFit
In the StatBlockFit app the Rowing Machine is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Rowing Machine?
Set up: Strap your feet in, sit tall and hold the handle with straight arms, shins near vertical. Steps: 1. Push with your legs first. 2. Lean back slightly as the legs straighten. 3. Pull the handle to your lower ribs. 4. Return in reverse order: arms, then body, then legs. Form cues: Legs, body, arms on the drive. Keep the back straight. Keep the recovery slower than the drive. Common mistakes: Pulling with the arms before the legs push. Rounding the back at the catch.