Rowing machine
Primary muscles: Quadriceps. Assisting muscles: Biceps, Calves, Glutes, Hamstrings, Lower back, Middle back.
How to do it
- Sit on the machine with your feet strapped in and your knees bent toward your chest.
- Grip the handle with both hands, arms extended, back straight — this is the starting position.
- Drive with your legs, then pull the handle to your abdomen, bringing your shoulders back at the finish.
- Return in reverse order: extend your arms, then bend your knees, bringing your body back to the starting position.
Key to the execution: The correct order is legs, then back, then arms — and the reverse on the recovery.
Common mistakes
- You pull with your arms first instead of driving with your legs.
- You round your back instead of keeping it straight throughout.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Cardio exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.