Setup and loading
Medium resistance.
How to do the rowing machine step by step
- Strap in your feet and grab the handle.
- Push with your legs, then lean back and pull with your arms.
- Return in reverse order.
Form cues
- Legs, body, arms
- Flat back
Common mistakes
- Pulling with your arms first
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Sets and reps for your goal
Endurance
20-45 min easy or intervals 6-10 x 1 min2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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