Exercise library
Rowing Machine Steady Row
Cardio · Cardio
Generic cardio demo. Follow the steps below for this exact exercise.
CardioCardio
A continuous row at a steady pace, working the legs, back and arms with almost no impact.
- Difficulty
- Easy
- Tracking
- Measured in distance
Muscles worked
CardioBackQuadsHamstrings
Equipment
Rowing machine
How to do it
- Strap your feet in and sit tall with your shins vertical and arms straight.
- Drive with your legs first, then lean your torso back slightly, then pull the handle to your lower ribs.
- Reverse the order on the way back, arms away, then torso forward, then bend your knees.
- Keep a steady rhythm for the set distance, taking about twice as long on the recovery as the drive.
Coaching cues
- Legs, body, arms on the way out and arms, body, legs on the way back.
- Keep your back flat and stop hunching over the handle when you get tired.