Rowing Machine
Quick answer
The Rowing Machine mainly works the lats and quadriceps, with help from the lower back and biceps. Full-body cardio that works the legs, back, and arms in a coordinated movement. Beginners: 10–20 minutes at an easy pace where you can still talk.
How to do it
- Strap in your feet and grip the handle, arms straight, shins vertical.
- Push first with your legs, then lean your torso slightly back.
- Finally pull the handle to your lower ribs, elbows close to your body.
- Return in reverse order: arms, torso, then legs.
- Keep a steady rhythm of about 20 to 26 strokes per minute and extend the duration gradually.
Muscles worked
MainSecondary
- Lats
- Quadriceps
- Biceps
- Lower Back
Common mistakes
- Don't round your back at the end of the return.
- The power comes mainly from your legs, not your arms.
Variations & alternatives
FAQ
What muscles does the Rowing Machine work?
Mainly the lats and quadriceps. It also works the lower back and biceps.
How long should I do it for?
Start with 10–20 minutes at an easy pace, 2–3 times a week, then add time gradually. Health guidelines aim for at least 150 minutes of moderate activity a week.
Is the Rowing Machine good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
