Breathing
Use a steady breathing rhythm that you can sustain. Slow the pace or recover if your breathing becomes uncontrolled.
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The Rowing Machine primarily works the quadriceps, with the biceps, calves, glutes, hamstrings, lower back and middle back supporting the movement. It is a cardio movement performed with machine.
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Movement instructions
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
Technique guidance
Use a steady breathing rhythm that you can sustain. Slow the pace or recover if your breathing becomes uncontrolled.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same machine setup, range of motion and recording method when comparing Rowing Machine sessions.
Distance, duration and completed sets.
Example: 1 km in 7 minutes. Use the same distance unit and note the route or machine setting.
Compare time over the same distance and similar conditions. More distance and higher speed answer different questions; neither should be read without context.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
