Exercise Lab

Rowing

View Instructions

Equipment

  • Rowing Machine

Muscle Groups

  • Cardio-Respiratory System
  • Full Body

Purposes

  • Aerobic endurance
  • Anaerobic power
  • Sport-specific performance

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Description

  • Begin with the chest upright, arms straight and relaxed and the legs pulled up against the body.
  • Push down with the legs and drive back.
  • Draw the handle past the knees.
  • Finish with the upper body leaning back slightly, legs flat and the handle pulled into the body.

ProTip

  • Drive back with the legs, not the arms.

Mistakes

  • Using the arms on the drive and not the legs.
  • Hunching the shoulders and tightening the upper body on the drive phase.
  • On the recovery phase moving the knees move forward before the handle has cleared the knees.