Rowing Machine

Technique

Setup

Sit on the seat and strap your feet in so the strap crosses the widest part of your foot. Grab the handle with an overhand grip, arms straight, and slide forward until your shins are vertical and your torso leans slightly forward.

Movement

Drive with your legs first, then swing your torso back slightly, and finish by pulling the handle to your lower ribs. Return in reverse order: arms extend, torso tips forward, then your knees bend as you slide back to the start.

Form Tip

Think legs, body, arms on the drive and arms, body, legs on the way back. Most of the power comes from your legs, so pulling early with your arms tires them out and rounds your back.

Increase Difficulty

Raise your stroke rate during each work interval, or lengthen the interval.

Decrease Difficulty

Row at a relaxed, steady pace with a lower damper setting and longer rests.