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Exercises › Cardio › Rowing Machine

Rowing Machine

Rowing Machine is an intermediate machine cardio that mainly works your quads, with help from your biceps, calves, glutes, hamstrings, lower back and upper back.

💪 Quads🏋️ Machine📈 Intermediate🎯 10-30 minutes
Rowing Machine: starting position
Starting position
Rowing Machine: end position
End position

How to do the rowing machine

  1. 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.
  2. 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.
  3. 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.

Muscles worked

Primary: QuadsSecondary: BicepsSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: Upper back

Sets and reps

Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.

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Rowing Machine alternatives

Exercises that train the same main muscle, including options with other equipment.

CyclingMachine · BeginnerTrail Running/WalkingBodyweight · BeginnerRunningOther · BeginnerStairmasterMachine · IntermediateElliptical TrainerMachine · IntermediateJogging, TreadmillMachine · Beginner

FAQ

What muscles does the rowing machine work?

It mainly works your quads; your biceps, calves, glutes, hamstrings, lower back and upper back assist.

How many sets and reps of rowing machine should I do?

Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.

Is the rowing machine good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More cardio exercises →