# Rowing (Machine)

> A full-body rowing stroke on an indoor rower that builds leg and back strength and conditioning.

Page: https://fitnessie.app/exercises/rowing-machine/
Type: Machine · Full body
Demo video: https://fitnessie.app/demos/rowing-machine/1078f3b5455732ca.mp4

## How to do it

1. Strap your feet in and sit at the catch with shins vertical, arms straight and your upper body leaning forward from the hips.
2. Start the drive by pressing hard with your legs.
3. Swing your upper body back, then pull the handle in below your ribs.
4. At the finish, lean back slightly with legs extended.
5. Recover in reverse: arms out, body forward, then knees bend.

## Key cues

- Legs, then body, then arms
- Straight arms at the catch
- Hands move in a straight line
- Lean back only slightly
- Shoulders low and relaxed

## Common mistakes

- Pulling with the arms before the legs have pushed
- Hunching the shoulders
- Leaning too far back at the finish
- Letting the shins move past vertical at the catch

## Muscles worked

- Primary: Quads, glutes and lats
- Secondary: Hamstrings, calves, upper back, traps, abs, biceps and front delts

## Equipment

Rowing machine.

## References

- [Concept2: Rowing Technique](https://www.concept2.com/training/rowing-technique)
- [StrengthLog: Rowing Machine](https://www.strengthlog.com/rowing-machine/)