Rowing machine
Also called rower, indoor rowing, erg
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Sides of the back · latissimus dorsi
- Upper back · trapezius and rhomboids
- Buttocks · gluteus maximus
- Needs
- Rowing machine
Setup
Strap your feet in so the strap crosses the widest part of your foot. Hold the handle with straight arms.
Steps
- Push with your legs first.
- Then lean back a little from the hips.
- Then pull the handle to the bottom of your ribs.
- Return in the opposite order: arms, body, then bend the knees.
Breathing
Breathe out as you push back. Breathe in as you come forward.
Where you feel it
In your legs first, then your back and arms.
Common mistakes
- Pulling with the arms before the legs have pushed.
- Rounding the back at the front.
- Rushing forward between strokes.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches.