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Rowing Machine

The Rowing Machine is a cardio exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, quads (vastus lateralis) 14% and gluteus maximus 14%.

Also known as: concept 2, erg, roeien, roeimachine, rowing

Level: BeginnerEquipment: Machine
Rowing Machine demonstration

How to do it

  1. Sit on the seat, strap the feet in across the widest part of the foot and set the damper to 3 to 5.
  2. Start at the catch with the shins close to vertical, arms straight and the torso leaning slightly forward.
  3. Push through the legs, then swing the torso back slightly, then pull the handle to the lower ribs.
  4. Return by extending the arms, tipping the torso forward, then bending the knees.
  5. Row at a steady rate of about 20 to 28 strokes per minute for the planned time or distance.

Tips

  • Remember the order: legs, body, arms on the drive, and arms, body, legs on the return.
  • Keep the handle moving in a straight line, level with the floor.

Common mistakes

  • Bending the knees before the handle has passed them on the return.
  • Leaning far back at the finish.
  • Pulling with the arms first.

Muscles worked by the Rowing Machine

  • Lats (upper) Primary14%
  • Quads (vastus lateralis) Primary14%
  • Gluteus maximus Primary14%
  • Rhomboids Secondary10%
  • Quads (vastus medialis) Secondary10%
  • Hamstrings (biceps femoris) Secondary7%
  • Spinal erectors (lower back) Secondary6%
  • Mid traps Secondary6%
  • Biceps (long head) Minor5%
  • Rear delts Minor5%
  • Upper abs Stabilizer4%
  • Forearm flexors Minor3%
  • Calves (gastrocnemius) Stabilizer2%

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.

Rowing Machine alternatives

Same equipment

No equipment

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Frequently asked questions

What muscles does the Rowing Machine 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 Rowing Machine good for beginners?

Yes. The Rowing Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Rowing Machine?

For example the Rower Sprints, Ski Erg and SkiErg Sprints. 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.

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