Rowing Machine
How to do it
Starting position
- Place your feet on the footplates and tighten the straps.
- Grip the handle with both hands shoulder-width apart.
- Bend your knees and lean your upper body slightly forward.
- Look straight ahead and relax your shoulders.
Movement
- Push forcefully against the footplates with your heels.
- Once your knees straighten, pull the handle toward your belly.
- Slowly return the handle forward.
- Bend your knees and return to the starting position.
Breathing
Exhale as you pull the handle and inhale as you return.
Trainer tips
- Pull in sequence: legs, torso, arms
- On the return, go in the order of arms, torso, legs
- Keep your torso upright and pull with your back
Cautions
- If you overextend your lower back, it can cause lumbar injury. Brace your abs.
- Do not lock your joints by fully straightening your knees. This prevents injury.
- Pulling using only arm strength
- Pulling with a rounded lower back
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Upper back Quads |
|---|---|
| Secondary muscles | Lats · Hamstrings · Biceps · Lower back |
| Equipment |  Rowing machine |
| Movement pattern | Conditioning |
| Recommended time | 10–20 min |
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Representative exercise: Rowing Machine
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.