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 Machine Rowing#
- 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 (Quadriceps Femoris), Glutes (Gluteus Maximus), Lats (Latissimus Dorsi)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Upper back (Rhomboids & Middle Trapezius), Biceps (Biceps Brachii), Abs (Rectus Abdominis), Calves (Gastrocnemius & Soleus)
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.
