Cardio exercise
Rowing
Full-body cardio on an air-resistance rowing machine.
- Primary muscleCardio
- EquipmentMachine
- MovementCardio
- LevelBeginner
- Cardio
- Machine
How to row
4 steps, in the order you do them.
- Adjust your feet on the foot supports and grab the handle with your arms extended and your knees bent.
- Push with your legs first, then lean your torso back slightly, and finally pull with your arms toward your abs.
- Return in reverse order: arms, torso, legs.
- Keep a smooth rhythm with a neutral spine.
Muscles worked
Common Rowing mistakes
What goes wrong most often when you row, and how to fix it.
Your arms pull before your legs push.
Push with your legs first and bend your arms only when your legs are almost straight.
On the way back, your knees bend before the handle clears them.
On the return, extend your arms, lean your torso forward, then bend your knees, in that order.
Your back rounds at the front of the stroke.
Hinge from the hips with a long back and a high chest at the catch.
Alternatives to Rowing
They work the cardiovascular system with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More cardio exercises
See all 6 cardio exercises →
Frequently asked questions
What muscles does Rowing work?
Rowing works mainly the cardiovascular system.