Demo & instructions
Rowing Machine Row
Also known as: Indoor Rowing, Steady Row, Rower
Instructions
Continuous rowing at a sustainable rhythm. Every stroke links a leg push to a back and arm pull, so it trains stamina through nearly the whole body with no impact.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 5 min – 40 min
Setup
- 1Sit on the seat and strap your feet in so the strap crosses the widest part of your foot.
- 2Set the damper or resistance to a low-to-middle setting.
- 3Take the handle with a relaxed overhand grip and sit tall with your shins close to vertical.
Execution
- 1Begin each stroke by pushing with your legs while your arms stay long.
- 2As your legs straighten, swing your torso back slightly, then draw the handle to your lower ribs.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
