Exercise

Rowing Machine

Drive with your legs first, not your arms, and maintain an upright posture with a strong connection to the seat. Pull the handle toward your torso and extend your legs powerfully to generate maximum power and efficiency.

Also called: Rower, Erg, Concept 2, Indoor Rowing · Equipment: cardio · Pattern: pull

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How to do it

Step by step

  1. Sit on the machine with feet secured in the foot straps and knees slightly bent
  2. Grip the handle with relaxed hands and keep your chest up throughout the movement
  3. Begin by extending your legs powerfully against the footplate as your primary power source
  4. Once your legs are extended, lean back slightly and pull the handle toward your torso with a strong core brace
  5. Reverse the movement smoothly and return to the starting position, maintaining a steady rhythm
Muscles worked

What it trains

Mainly Lats, Upper Back.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the rowing machine in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.