# Rowing Machine

URL: https://heatsy.app/ex/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: Legs, Back, Glutes, Arms

## Muscles

- Main: Deltoid, Gluteus Maximus, Biceps, Brachialis, Brachioradialis
- Helps: Pectoralis Major, Serratus Anterior, Trapezius, Rhomboids, Erector Spinae, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Levator Scapulae, Latissimus Dorsi, Teres Major, Semispinalis, Multifidus, Internal Oblique, Transversus Abdominis, Coracobrachialis

## Equipment

- Rowing Machine

## Technique

1. 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.
2. Drive: push through the legs first while the arms stay straight.
3. As the legs finish, swing the torso back to a slight layback.
4. Finish by pulling the handle to your lower ribs with elbows close to the body.
5. 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.