MOVEMENT GUIDE / ROWING MACHINE
Rowing ergometer
Drive with legs first, then open the hips and finish with arms; reverse the order on return.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Drive with legs first, then open the hips and finish with arms; reverse the order on return. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Pulling entirely with the arms.
Alternative
Stationary bike intervals
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →