Indoor Rowing
Rowing on an ergometer, coordinating a leg drive, hip hinge and arm pull. A low-impact, full-body cardio exercise.
Primary muscles
- Cardiovascular System
- Quadriceps
- Lats (Latissimus Dorsi)
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Rhomboids
- Biceps
- Rear Delts
- Sets
- 1
- Duration
- 10–30 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the seat with feet strapped in, shins near vertical, arms straight holding the handle (the catch).
Push through your legs first while keeping arms straight.
As the legs near straight, swing the torso back slightly by hinging at the hips.
Finish by pulling the handle to your lower ribs, elbows past the body.
Return in reverse order: arms extend, hinge forward, then bend the knees to slide back to the catch.
Repeat at a steady stroke rate, typically 18-26 strokes per minute.
Breathing: Exhale during the drive and inhale during the recovery.
Coaching tips
Legs, body, arms; arms, body, legs
Drive with the legs
Smooth, controlled recovery
Common mistakes
Pulling with the arms before the legs finish
Rounding the lower back at the catch
Rushing the recovery
Shooting the seat back without moving the handle
Safety notes
Keep a neutral spine throughout, especially at the catch.
A higher damper setting is not necessarily better; a moderate setting reduces back strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.