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Strength Training
Rowing Machine
Beginner
About This Exercise
Low-impact full-body cardio that warms the posterior chain, legs, and grip. Ideal pre-workout for pull and leg days.
1Setup
Strap feet into footplates. Grab handle with overhand grip. Sit tall with arms extended.
2Execution
Drive with legs first, then lean back slightly, then pull handle to lower chest. Reverse the sequence to return: arms, body, legs. Keep strokes smooth and controlled at moderate pace.
Pro Tips
- Legs drive first — arms follow
- Aim for 22-26 strokes per minute for warmup pace
- Keep core braced throughout the stroke
- Target Zone 2 heart rate (conversational pace)
Safety Notes
- !Do not round your lower back — sit tall throughout
Train This Exercise
Quick workout with this exercise