Rowing, Stationary

Rowing, Stationary is a intermediate-level exercise in the cardio category that primarily works the quads. It also recruits the biceps, calves, glutes, hamstrings, lower back and mid back. It is performed with machine.

How to do it

1. 1To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
2. 2There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
3. 3The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep a pace you can sustain and increase duration or intensity gradually.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.