Rowing Machine
Technique guide
Set-up
- Strap your feet in so the strap crosses the widest part of your foot.
- Sit tall holding the handle with straight arms.
How to do it
- Push with your legs first.
- Then lean back slightly and pull the handle to your lower ribs.
- Return in reverse: arms out, body forward, then bend your knees.
- Keep a steady rhythm for the prescribed time.
Coaching cues
- Legs, body, arms on the way out; arms, body, legs on the way back.
- Most of the power comes from your legs.
Common mistakes
- Pulling with the arms before the legs have pushed.
- Rounding the back at the front of the stroke.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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