Rowing, Stationary

To 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. There 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. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

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

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.

Related options include Stationary Bike, Barbell Full Squat, Barbell Side Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.