Row Machine

Steady or interval rowing on an ergometer for full body conditioning

Difficulty

Beginner

Primary muscles

Back

Secondary muscles

Quadriceps, Biceps, Glutes, Hamstrings

Equipment

Rowing Machine

How to do it

Sit with your shins vertical and shoulders just ahead of your hips. Drive with the legs first then swing the torso back and finish by pulling the handle to the bottom of your ribs. Reverse that order on the recovery by extending the arms, hinging forward, then bending the knees. Keep the stroke long and unhurried rather than rushing the slide