Rowing machine
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Muscles worked
- High load
- Cardiovascular
- Low load
- Biceps, Glutes, Lats, Quads, and Upper back · Rhomboids
Not shown on the map: Cardiovascular
Primary muscles
Secondary muscles
How to do it
Start compressed with the shins vertical, then drive with the legs first, swing the torso back, and finish by pulling the handle to the lower ribs. Reverse that order on the recovery: arms, then body, then legs. Keep the back flat throughout — rowing with a rounded spine, especially when tired, is the main injury risk.
Form cues
- Legs, then back, then arms
- Reverse that order on the recovery
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.