Rowing
Step by step
How to perform
- Extend your arms straight towards the flywheel while keeping your back straight and pushing off the foot pads using your legs until they are almost fully extended.
- Once your legs are extended, lean your upper body back slightly and pull the handle towards your lower chest, keeping your elbows tucked in close to your body.
- After the handle touches your chest, reverse the motion by extending your arms back towards the flywheel, then lean your body forward, and finally bend your legs to return to the starting position.
- Repeat these steps for the desired number of repetitions or for a set duration of time.
Overview
About this exercise
Rowing is a low-impact, full-body workout that enhances cardiovascular health, builds muscle strength, and improves flexibility. It's an ideal exercise for individuals of all fitness levels, from beginners to seasoned athletes, as it can be adapted to suit anyone's capabilities. People might choose rowing because it not only promotes physical fitness, but also aids in stress reduction and improves mental well-being.
Coaching cues
Form tips
Hold the handle with an overhand grip and your hands shoulder-width apart. Avoid gripping too tightly as this can lead to unnecessary strain on your hands and wrists.
A common mistake is to pull primarily with the arms. Remember that rowing is a full-body exercise and should be initiated with a powerful push from your legs. Your arms should follow naturally, pulling the handle towards your lower chest.
Avoid rushing through the motion. It's better to perform the exercise slowly and with control, focusing on the muscle groups being worked.