Rowing Machine
The rowing machine is a full-body cardio exercise targeting the back. It combines a leg drive, core engagement, and upper body pull in a single fluid motion, providing excellent cardiovascular conditioning and muscular endurance training.
How to do it
- Sit on the rowing machine, secure your feet in the straps, and grip the handle with both hands.
- Begin with your knees bent, leaning slightly forward, and arms extended.
- Drive through your legs to extend your knees while simultaneously leaning back slightly.
- As your legs reach full extension, pull the handle toward your lower chest by bending your elbows.
- Reverse the sequence to return to the starting position and repeat for the desired duration.
Form cues
- Drive hard through your legs before bending your arms.
- Keep your core lightly engaged throughout the stroke.
- Keep your grip relaxed to avoid forearm fatigue.
- Return forward in sequence: arms first, then hips, then knees.
Breathing: Exhale smoothly as you push back and pull the handle; inhale steadily as you glide back to the start.
Common mistakes
- Pulling with the arms too early makes the stroke inefficient and tires your forearms quickly.
- Slouching or rounding your lower back puts unnecessary stress on the spine as you drive back.
- Bending the knees too soon on the return prevents a full, powerful leg drive on the next stroke.
Muscles worked
Primary: back. Secondary: upper legs, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 500-meter rows, rest 90 s
Lose weight
4 sets × 3–5 minutes intervals, rest 60 s
Build muscle
3 sets × 10–15 pulls with a higher damper setting, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, stop immediately and check your posture.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my heels lift off the footplates?
Yes, your heels naturally lift slightly at the very front of the catch as your shins come vertical, but keep them planted firmly as you drive back through your legs.
Why do my lower back and forearms hurt?
Lower back pain usually happens from rounding your spine or pulling with your back before your legs finish extending. Forearm fatigue comes from gripping the handle too tightly.
What damper setting should a beginner use?
A setting between 3 and 5 is ideal for most beginners. Higher numbers do not mean a better workout; they just mimic rowing a very heavy boat.