How to Do Rowing Machine: Step by Step
- Drive with legs first, then lean back, then pull arms
- Recovery: arms out, lean forward, bend knees
- Keep chain level, don't yank
- Maintain 1:2 drive-to-recovery ratio
Common Mistakes to Avoid
- Pulling with arms before legs are extended
- Rushing the recovery — should be slow and controlled
- Hunching forward
Rowing Machine Tips
- Think: legs → back → arms → arms → back → legs
- Aim for 24-28 strokes per minute for steady state
- Power comes from legs (60%), back (20%), arms (20%)
Muscles Worked
backquadscorebiceps
Equipment
rowing machine
Tracking
Timed