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Also known as: Rowing, Rowing machine.

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Technique

  1. Sit on the rower and grasp the handle with your knees bent.
  2. Drive backward with your legs until they are extended.
  3. Lean back slightly and pull the handle to your midsection.

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Form tips

  • Initiate the movement with your legs.

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Muscles

Strength

Primary

  • Quadriceps
  • Glutes
  • Hamstrings
  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms

Secondary

  • Pelvis
  • Hip adductors
  • Legs
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Rowing machine
Rowing machine

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Appears in

Joint movements
Kneeextension
Hipextension
Ankledorsiflexion
trains stretches
e1bm

Rowing

Beginner - Elite
e1at

Assault bike

Novice
e1ak

Treadmill running

Beginner - Elite
e1am

Indoor cycling

Beginner - Elite
e1as

Elliptical

Beginner
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