How to Do Rower
A beginner-friendly cardio exercise that elevates heart rate, boosts endurance, and improves overall cardiovascular health while supporting weight management and full-body conditioning.
Exercise Details
Level
Beginner
Primary Skill
Cardio Endurance
Body Area
Cardio
Muscles
Primary
Back
Correct Form
1. Sit on the rowing machine with your feet securely strapped in and your knees bent.
2. Grip the handle with an overhand grip, keeping your arms extended and your back straight.
3. Push through your legs to start, then pull with your arms and lean back slightly.
4. Reverse the sequence, extending your arms first, then bending your knees for fluidity.
5. Maintain a steady rhythm, focusing on smooth, fluid movements to maximize efficiency.
2. Grip the handle with an overhand grip, keeping your arms extended and your back straight.
3. Push through your legs to start, then pull with your arms and lean back slightly.
4. Reverse the sequence, extending your arms first, then bending your knees for fluidity.
5. Maintain a steady rhythm, focusing on smooth, fluid movements to maximize efficiency.
Common Mistakes
Avoid rounding your back or hunching your shoulders; keep your spine neutral.
Pro Tips
1. Focus on the leg drive to generate most of the power for each stroke.
2. Ensure the return stroke is controlled to maintain a steady rhythm.
2. Ensure the return stroke is controlled to maintain a steady rhythm.
