Exercise library
Rowing
The rowing machine (erg) is a full-body cardio staple that trains the legs, back and arms in one powerful, repeatable stroke.
MachineCardioBeginner
- Equipment
- Machine
- Focus
- Cardio
- Level
- Beginner
- Suggested sets
- Row for distance or time, e.g. 500–1000 m or 4–6 minute intervals.
- Muscles worked
- Upper backQuadsLatsBicepsCardiovascular
How to do it
- 1Strap your feet in and grab the handle with both hands, arms straight.
- 2Start the drive by pushing hard through your legs.
- 3As your legs near full extension, lean back slightly and pull the handle to your lower ribs.
- 4Reverse the order on the recovery: arms out, lean forward, then bend the knees.
- 5Find a smooth, continuous rhythm for the prescribed distance or time.
Tips & tricks
- Drive the stroke roughly 60% legs, 20% back, 20% arms.
- Keep the chain or handle moving in a straight, level line.
- Stay relaxed on the recovery so you can sustain the pace.
Common mistakes
- Pulling with the arms before the legs have driven.
- Hunching your back instead of hinging from the hips.
- Rushing the recovery and crashing into the next stroke.
