❤️
Rowing Machine
Difficulty: intermediate
Primary Muscles: Cardiovascular, Back, Legs
Secondary Muscles: Arms, Core
📝 How to Use
- 1.Sit on seat and strap feet into footrests
- 2.Grip handle with overhand grip
- 3.Start with legs bent, arms extended (catch position)
- 4.Push with legs first, then pull handle to chest
- 5.Extend arms, then bend legs to return to start
- 6.Maintain smooth, continuous rhythm
✅ Form Tips
- •Legs do most of the work, not arms
- •Sequence: legs → back → arms (pull), then reverse
- •Keep back straight throughout
- •Pull handle to lower chest/upper abs
- •Focus on power from leg drive
❌ Common Mistakes
- •Using arms only, neglecting leg power
- •Rounding back during pull
- •Pulling handle too high (to neck/face)
- •Incorrect sequence of movements
🔄 Alternative Machines
If this machine is busy, try these alternatives: