Cardio
Rower Sprints
The Rower Sprints is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: lats (upper) 14%, quads (vastus lateralis) 14% and gluteus maximus 14%.
How to do it
- Strap the feet in with the strap across the widest part of the foot and set the damper to 4 to 6.
- Warm up for 5 minutes at an easy pace.
- Sprint for 20 to 60 seconds: push with the legs, swing the torso back, then pull the handle to the lower ribs.
- Return in reverse order: arms away, torso forward, then bend the knees.
- Row easy for 1 to 2 minutes between sprints and repeat for the planned number of rounds.
Tips
- Make each sprint stroke longer and harder, not just faster.
- Keep the recovery slide controlled even at high intensity.
Common mistakes
- Pulling with the arms before the legs have finished pushing.
- Rushing up the slide so the stroke rate climbs without power.
- Hunching the back at the catch.
Muscles worked by the Rower Sprints
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The rowing stroke is a leg drive, then a hip swing, then an arm pull: quads and glutes start it, the lats and mid back finish it.
Rower Sprints alternatives
Same equipment
Easier
No equipment
Similar exercises
Frequently asked questions
What muscles does the Rower Sprints work?
Mainly the lats (upper), quads (vastus lateralis) and gluteus maximus. The rhomboids, quads (vastus medialis), hamstrings (biceps femoris), spinal erectors (lower back) and mid traps assist.
Is the Rower Sprints good for beginners?
The Rower Sprints is rated intermediate. If you are new, learn the Rowing Machine first and build up from there.
What is a good alternative to the Rower Sprints?
For example the Rowing Machine, Ski Erg and Elliptical. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.