Seated on a leverage rowing machine, you repeatedly extend the legs and pull a handle into the midsection in a continuous aerobic motion that primarily works the back, legs, and arms.
How to do the Rowing (Machine)#
- Sit on the seat and secure your feet on the platform.
- Grasp the handle with an overhand grip using both hands.
- Extend your legs while keeping your torso upright.
- Pull the handle toward your midsection until your forearms are roughly horizontal.
- Allow the handle to return as your legs flex, maintaining a smooth, continuous rhythm; continue for the set time.
Muscles worked#
- Primary: Quads, Glutes, Lats
- Secondary: Hamstrings, Upper back, Biceps, Abs, Calves
Common mistakes#
- Using the arms to pull instead of driving with the legs.
- Rounding or collapsing the upper back during the pull.
- Letting the recovery be abrupt instead of controlled.
