Rowing Machine: How-to, Tips & More
The Rowing Machine is a beginner cardio exercise for your cardiovascular. You do it with no equipment. It is a good fit when your goal is general fitness.
Muscles worked
Cardiovascular
Primary
How to do the Rowing Machine
- Strap in and grab the handle with straight arms.
- Push with your legs first, then lean back slightly, then pull the handle to your ribs.
- Return in reverse: arms, body, then legs.
- Keep a smooth steady rhythm.
Rowing Machine tips
- Legs, body, arms on the way out. Arms, body, legs on the way back.
Sets and reps
Most lifters do well with 500 to 3000 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Cardio
Frequently asked questions
What muscles does the Rowing Machine work?
The Rowing Machine mainly works your cardiovascular.
How many sets and reps should I do?
A good starting point is 500 to 3000 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Rowing Machine good for beginners?
Yes. The Rowing Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Rowing Machine?
You need no equipment.
Add Rowing Machine to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon