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Rowing Machine

Learn how to do rowing machine with a clear setup, controlled movement, and a technique you can repeat.

Full bodyRowing Machine6 technique steps

See the movement
Rowing Machine: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do rowing machine

  1. Sit on the rower, strap in your feet, and grab the handle with both hands.
  2. Start at the catch: shins vertical, arms straight, back flat, leaning slightly forward.
  3. Drive through your legs first, then lean back slightly and pull the handle to your lower ribs.
  4. Reverse the motion: extend your arms, hinge forward from the hips, then bend your knees to slide back to the catch.
  5. Keep the sequence legs–body–arms on the drive, and arms–body–legs on the recovery.
  6. Row at a steady rhythm, aiming for powerful, controlled strokes.
Rowing Machine exercise illustration

Rowing Machine: muscles worked

Primary focus: full body. Supporting muscles: Back, Legs.

BackFull bodyCardio
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do rowing machine?

Sit on the rower, strap in your feet, and grab the handle with both hands. Start at the catch: shins vertical, arms straight, back flat, leaning slightly forward. Drive through your legs first, then lean back slightly and pull the handle to your lower ribs.

What muscles does rowing machine work?

Rowing Machine primarily trains the full body, with the back and legs contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for rowing machine?

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

What can I do instead of rowing machine?

Related options include Battle Ropes, Elliptical, Jump Rope. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing rowing machine and the related movements above to compare equipment and technique choices.

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