Cardio · Cardio machine

Rowing Machine

Rowing Machine — Start · knees bent, arms reaching forward at the catchRowing Machine — Finish · legs driven straight, handle pulled to the ribsStart · knees bent, arms reaching forward at the catch
Working hardestAssisting

Before your first rep

  • Foot straps across the ball of your foot, tight enough that your heels can lift slightly.
  • Start with shins vertical, arms straight, shoulders in front of your hips.

The movement

  1. 1Strap your feet in and grip the handle with straight arms, shins vertical.
  2. 2Push with your legs first, then lean back, then pull the handle to your ribs.
  3. 3Reverse the order on the way back: arms, then body, then legs.

Watch out for

Legs, body, arms — then arms, body, legs. Getting that order right is the whole technique.

0/1

Start here

First time doing this

1 sets·15 min reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Duration
min
Distanceoptional
mi
Level or inclineoptional
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