Rowing Machine
What Rowing Machine really gives you is heart-rate control at real speed, driven by a fixed machine groove.
How to do Rowing Machine
- To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
- There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
- The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
Rowing Machine Sets and Reps by Goal
Strength
6 rounds of 20 seconds hard with 100 seconds of easy movement between. Raise incline or level before you extend the session.
Hypertrophy
5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable.
Endurance
15-20 minutes at a pace you could hold a short conversation through. Finish the block at a pace you could have held one minute longer.
Common Rowing Machine Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Skipping the easy portion between hard efforts
Treat recovery as prescribed work so the next effort keeps its quality.
Easier and Harder Than Rowing Machine
Swap Rowing Machine For
Rowing Machine — Frequently Asked Questions
How do you do the Rowing Machine?
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Rowing Machine work?
The Rowing Machine primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with a leverage machine.
How many sets and reps of the Rowing Machine should I do?
For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Rowing Machine good for beginners?
Yes. The Rowing Machine is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Rowing Machine?
Try the Stationary Bike Run, Astride Jumps (male) or the Walking On Stepmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
