Cardio · Machine
Rowing
Rowing on an ergometer is pulling a handle while the legs drive and the seat slides, as in a boat. It uses the legs, back and arms together, so it trains the heart and lungs hard while being easy on the joints.
How to
Machine- 1 Legs push first, then lean back, then pull the arms.
- 2 Return arms, body, then legs.
- 3 Keep strokes smooth and steady.
Tips
- About 60% of the power comes from the legs; the arms finish the stroke.
- A damper of 3 to 5 feels like a boat on water; higher is not better.
- Log the distance from the monitor along with the time.
Common mistakes
- Pulling with the arms before the legs have pushed.
- Rounding the back at the catch.
- Rushing forward on the return.
Muscles worked
Main
- Heart and lungs
- Quads
- Glutes
Also working
- Upper back and lats
- Hamstrings
- Biceps
- Abs
Breathing and bracing
Breathe out during the drive and in during the return; at high stroke rates, take two breaths per stroke.
How long and how often
- Easy
- 20–30 min at 20–24 strokes a minute
- Intervals
- 6–8 × 500 m hard with 1–2 min rest
- Learning
- Short sessions at a low stroke rate while you learn the order: legs, body, arms
Setup
- 1 Strap the feet in so the strap crosses the widest part of the foot.
- 2 Set the damper to about 3–5.
- 3 Sit tall with the knees bent and the arms straight, holding the handle.
Technique in detail
- Start each stroke by pushing with the legs, arms still straight.
- As the legs straighten, lean the torso back slightly.
- Finish by pulling the handle to the lower ribs.
- Return in reverse order: arms away, lean forward, then bend the knees.
- Take about one count for the drive and two for the return.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
What damper setting should I use?
Around 3–5. Higher settings feel heavier but do not make a better workout for most people.
Why does my lower back hurt?
The back is rounding, or the arms pull before the legs push. Drive with the legs first and sit tall.
How do I log rowing in Volu(me)?
Log the distance and minutes from the monitor.
Log it in Volu(me)
Add Rowing to any workout and log distance and time. The app works out your speed and keeps your longest session.