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Rowing (Machine)

  • Intermediate
  • Glutes · Quadriceps · Hamstrings · Upper Back · Lower Back · Calves

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Setup instructions

1) Sit with your shins vertical, knees bent, and body leaning slightly forward from the hips.

2) Your arms should be fully extended, and you should hold the handle loosely to avoid tension in your forearms and hands.

3) Engage your core and prepare to push with your legs.

Perform instructions

1) Initiate the drive by pushing with your legs. This should be the most powerful part of your stroke.

2) As your legs extend, start to open your hips and lean back slightly.

3) Pull the handle towards your chest using your arms. The handle should reach the lower part of your ribcage.

4) Reverse the movement back to the start position