Which muscles does the rowing (machine) work?

The rowing (machine) mainly works your cardio and back. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the rowing (machine) in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Rowing (Machine): how to do it and muscles worked

The rowing (machine) mainly works your cardio and back, with help from your quadriceps. You need a rowing machine.

Muscles worked

Main

Helping

Quadriceps

How to do the rowing (machine)

1
Sit on the rower, strap your feet in, and grip the handle with both hands. Start with arms straight, shins vertical, and your back tall.
2
Push with your legs first, then lean back slightly and pull the handle to your lower ribs. Reverse the order to return: arms out, lean forward, then bend your knees.
3
Row at a steady pace, about 20 to 24 strokes per minute. Breathe out on the drive and in on the return. Keep the motion smooth.

Form tip: Drive with your legs first; do not pull with your arms early or round your back. Stop if you feel any back pain.

Common questions

Which muscles does the rowing (machine) work?: The rowing (machine) mainly works your cardio and back. It also involves your quadriceps.
What equipment do I need for the rowing (machine)?: You need a rowing machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the rowing (machine) in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.