Rowing (with rowing machine)
The rowing machine simulates the action of rowing a boat, providing a full-body workout.
To use the rowing machine:
- Adjust the foot straps for a secure fit.
- Sit on the seat and grasp the handle with both hands.
- Push off with your legs while pulling the handle towards your chest.
- Extend your arms and legs to return to the starting position.
- Maintain a steady rhythm and focus on your form.
How to perform the Rowing (with rowing machine)
- Set up. Set up in a stable, balanced starting position appropriate for the Rowing (with rowing machine) using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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