Machine Cardio Rowing
Full body, low impact cardio workout! Great for all fitness levels. Learn proper form and get rowing!
The Machine Cardio Rowing is a compound exercise that mainly works the quads and glutes & hips, with help from the back and core. You'll need: cardio rowing machine.
Required Equipment
Machine Cardio Rowing Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Machine Cardio Rowing Variations and Alternatives
How to do the Machine Cardio Rowing
Begin by sitting on the rowing machine seat and secure your feet on the footplates with the straps tight enough so your feet don't move around as you row.
Grab the handles with a firm grip and start with your knees bent and your body leaning slightly forward, arms straight in front of you. This position is called "the catch."
Push back through your legs until they are straight while leaning your upper body back to about a 45-degree angle, pulling the handles to your lower ribs. This position is called "the drive."
Once your legs are extended and the handle is pulled back, begin the return by extending your arms out, then lean the upper body forward, and finally bend the legs to return to the catch position. This is called "the recovery."
Note: Rowing involves a smooth, continuous motion and it’s important to maintain proper form to prevent injury and ensure the workout is effective. It’s recommended to start at low resistance until you get accustomed to the motion.
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Machine Cardio Rowing FAQs
What muscles does the Machine Cardio Rowing work?
The Machine Cardio Rowing mainly works the quads and glutes & hips, with help from the back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Machine Cardio Rowing?
Cardio rowing machine.
Is the Machine Cardio Rowing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Machine Cardio Rowing variations and alternatives?
Similar exercises include the Machine Elliptical Skiing, Machine Cardio Ski, Rowing Straight-Back and Butt-Kick Row.
Training calculators
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