Machine Rowing
MachineCardio
Rowing on a machine is a full-body cardio exercise that simulates the motion of rowing a boat, delivering a high-intensity aerobic workout to boost cardiovascular endurance, burn calories, and enhance muscular stamina. It primarily targets the biceps, quads, glutes, forearms, posterior thighs, shoulders, and back through a synchronized push-pull action. Ideal for athletes, fitness enthusiasts seeking efficient fat loss, or anyone aiming to improve overall conditioning with minimal equipment beyond the rowing ergometer.
How to Perform Machine Rowing
- 1Sit on the rowing machine seat and strap your feet securely into the foot pedals, adjusting the foot straps so the balls of your feet are supported and heels can lift slightly.
- 2Grasp the handle with an overhand grip, arms fully extended straight forward, knees bent, and lean forward slightly from the hips with a straight back (catch position).
- 3Engage your core and drive through your legs first by pushing the foot pedals away explosively, straightening your knees while keeping your back straight—inhale here.
- 4As your legs extend, lean back from the hips to about a 45-degree angle, then pull the handle toward your lower ribcage by squeezing your shoulder blades together—exhale through the full drive.
- 5At the end of the pull, fully extend your arms to touch the handle to your torso, holding the finish position briefly with a strong upright posture.
- 6Reverse the sequence: extend arms straight first, then hinge forward at the hips, and finally bend knees to slide back to the catch position—inhale during recovery.
- 7Repeat for desired reps or time, maintaining smooth, continuous strokes at a consistent rhythm.
- 8Key form tips: Keep your back straight and core braced throughout to avoid rounding—common mistakes include pulling with arms first (lead with legs), slouching, or rushing the recovery stroke. Aim for a 1:2 drive-to-recovery ratio for efficiency.