Rowing machine: how to do it and what it works

Coordinated cycle of legs, trunk and pull on a machine.

Image: start and end of the movement.

How to do it

Cycle of legs, hip extension and pull for full-body conditioning.

Form. Push with your legs first, then open the hips and finish with your arms; reverse the order on the way back.

Common mistake. Pulling only with the arms, rounding the lower back, or speeding up the recovery without control.

Quadriceps · Rowing machine

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.