Rowing Machine
Complete guide to Rowing Machine. Learn proper form, technique, and execution. Targets Upper Back, Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Rowing Machine
Sit on the rowing machine and place your feet on the footrests, strapping them in securely.
Grab the handle with both hands and sit tall with a slight bend in your knees.
Engage your abs and take a breath.
Drive through your legs to push off, then lean back slightly and pull the handle toward your lower chest and exhale.
Extend your arms, lean forward, and bend your knees to return to the starting position and breathe in.
Continue for the desired duration, maintaining a smooth and controlled stroke.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |