Rowing Machine
A low-impact, full-body cardio exercise that builds endurance and strengthens your back and legs.
Difficulty
beginner
Category
cardio
Primary Muscles
Lats, Quads, Glutes
Equipment
Rowing Machine
Secondary Muscles
Hamstrings, Biceps, Core, Shoulders
How to Perform
- Catch (start): Sit on the rower with your shins vertical, arms straight, and body leaning slightly forward from the hips.
- Drive: Push through your legs first (60% of the power), then lean back slightly, then pull the handle to your lower chest.
- Finish: Legs straight, slight lean back, handle at your lower ribs. Squeeze your shoulder blades.
- Recovery: Extend your arms first, hinge forward from the hips, then bend your knees to slide back to the catch.
Common Mistakes
- Pulling with your arms first — the sequence is legs → body → arms on the drive
- Rushing the recovery — the recovery should take twice as long as the drive
- Setting the damper to 10 — a 4-6 setting mimics rowing on water. Higher isn’t harder, it’s just different.
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Rowing Gloves | Prevents blisters during long sessions | RDX Gym Gloves | Read Review |
Variations
- Damper Setting Variations
- Interval Rowing
- Single Arm Row
How many calories does rowing machine burn?
Use our Calorie Burn Calculator to estimate how many calories you'll burn based on your weight and duration.
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