Liftorra Open Liftorra

Cardio ยท Locomotion

Rowing Machine

A compound locomotion exercise for the upper back and quads, done with a cardio machine. It also works the lats, glutes and biceps.

Cardio machine Compound Distance and time Also called: rower, row erg

Muscles worked

Primary

Upper back and Quads

Do most of the work.

Secondary

Lats, Glutes and Biceps

Help during each rep.

  • Upper backMid traps, rhomboidsPrimary
  • QuadsFront of the thighsPrimary
  • LatsSides of the backSecondary
  • GlutesHips and seatSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set up the machine. Adjust the seat, straps or speed so you start at an easy pace.
  2. Stay tall and relaxed.
  3. Steady, even pace you can hold.
  4. Breathe rhythmically.
  5. Go for distance or time. Pick a pace you can hold and log the distance and time when you finish.

Common mistakes

  • Starting too fast. Warm up at an easy pace before you push.
  • Holding the breath. Breathe in a steady rhythm.

Cardio machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.