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Last updated February 8, 2026
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cardio
Rowing (Rowing Machine)
Push with legs, lean back, then pull arms. Reverse the order to return. Use long powerful strokes, not short choppy ones.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
lats
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the rowing machine with your feet secured in the foot straps.
- Adjust the seat so that your knees are slightly bent when your legs are fully extended.
- Step 2Grip the Handle
- Reach forward and grasp the handle with both hands using an overhand grip.
- Your hands should be shoulder-width apart, and your arms should be fully extended.
- Step 3Position Your Body
- Sit up tall with your back straight and shoulders relaxed.
- Engage your core and keep your gaze forward.
- Step 4The Catch Position
- Bend your knees and slide your seat forward until your shins are vertical.
- Lean slightly forward from your hips while keeping your back straight.
- Step 5The Drive
- Push through your heels to extend your legs, keeping your arms straight.
- Once your legs are extended, lean back slightly and pull the handle towards your chest, keeping your elbows close to your body.
- Step 6The Finish Position
- At the end of the drive, your legs should be straight, and the handle should be pulled into your chest.
- Lean back slightly while keeping your core engaged.
- Step 7The Recovery
- Extend your arms back out first, allowing the handle to move away from your body.
- Once your arms are fully extended, bend your knees and slide the seat forward to return to the catch position.
- Step 8Repeat
- Continue to repeat the drive and recovery for the desired number of repetitions.
- Focus on maintaining good form throughout each repetition.
- Step 9Finish the Exercise
- After completing your workout, carefully place the handle back on the machine.
- Unstrap your feet from the foot straps and stand up, keeping your back straight.