Rowing Machine
Also known as: Ergometer Row, Indoor Rowing, Rower, Concept2 Row, Rowing Ergometer, Rowing Erg, Row Erg, Concept 2 Rowing, C2 Rower
Body region
Muscles
Main
Helps
- Pectoralis Major
- Serratus Anterior
- Trapezius
- Rhomboids
- Erector Spinae
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
- Biceps Femoris
- Semitendinosus
- Semimembranosus
Holds
Equipment
Technique
- Strap your feet in, take the handle with an overhand grip and slide forward to the catch: shins vertical, arms straight, torso leaning slightly forward.
- Drive: push through the legs first while the arms stay straight.
- As the legs finish, swing the torso back to a slight layback.
- Finish by pulling the handle to your lower ribs with elbows close to the body.
- Recover in reverse order: arms forward, torso forward, then bend the knees and slide back to the catch.
Cues
- Legs, body, arms on the drive; arms, body, legs on the recovery.
- Most of the power comes from the legs.
- Keep the handle moving in a straight line.
- Recover slower than you drive.
Common mistakes
- Bending the arms before the legs have pushed.
- Bending the knees before the handle has passed them on the recovery.
- Leaning far back at the finish.
- Rounding the back at the catch.
- Rushing the slide back to the catch.