Rowing Machine
Primary
Full Body
Secondary
Back, Legs, Core
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Rowing Machine is a cardio pulling movement that primarily targets your full body. Use for full-body cardio or interval training.
Everything You Need to Know About the Rowing Machine
The Rowing Machine is a good for beginners exercise that targets your Back (lats) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for full-body cardio or interval training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting low-impact full-body cardio. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Rowing Machine
Primary
Secondary
Stabilizers
Rowing Machine form guide
- 1
Sit on rower with feet strapped in.
- 2
Grab handle with overhand grip.
- 3
Drive with legs first, keeping arms straight.
- 4
Once legs extend, pull with back then arms.
- 5
Reverse the motion to return.
What are the best tips for the Rowing Machine?
Sequence is legs, back, arms on drive.
Reverse sequence on recovery.
Keep a flat back throughout.
Pull handle to lower chest.
What are common Rowing Machine mistakes to avoid?
Pulling with arms before legs.
On pulling movements like the Rowing Machine, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Rounding the back for optimal results.
A compromised back position during the Rowing Machine puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rushing the recovery.
Rushing through the Rowing Machine reduces the time your Back (lats) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Death grip on handle.
A poor grip during the Rowing Machine limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Is the Rowing Machine right for you?
All levels wanting low-impact full-body cardio.
How to Program the Rowing Machine
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 20-30 minutes steady state or 8-10 intervals.
What are good alternatives to the Rowing Machine?
Assault Bike
Ski Erg
Power Clean
Other Variations
- Steady State Rowing
- Interval Rowing
- Power Strokes
- Damper Variations
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Rowing Machine — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Learn proper sequence.
- Dont round back.
- Start at lower damper settings.