Medical Disclaimer

Before beginning any exercise program, consult with a qualified physician or healthcare provider. Content on this site is for informational purposes only and does not constitute medical advice.

Cardiobeginner

Rowing Machine (Erg)

Muscles Worked

Front

Back

Primary: hamstrings, glutes, erector spinae, latissimus dorsi, biceps, cardiovascular system

How to do it

Sit with feet strapped in and grab the handle. Drive with your legs first, then lean back slightly and pull the handle to your lower sternum with elbows tucking in. Reverse the motion to return.

Form Tips

60% of the power should come from your legs, 20% from your back lean, 20% from your arms. The catch position has arms extended, shins vertical.

Mental Health Support

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