Row Like a Pro

Indoor rowing is a low impact, full-body workout that develops aerobic power and strength endurance. It works nine major muscle groups: quads, hamstrings, glutes, lats, core, shoulders, triceps, back, and biceps!

  • For a 125 pound individual, rowing for 30 minutes at a moderate pace burns 210 calories and 30 minutes at a vigorous pace burns 255 calories.
  • For a 185 pound individual, rowing for 30 minutes at a moderate pace burns 311 calories and 30 minutes at a vigorous pace burns 377 calories.

Just like with all exercises, it is important to implement proper form. There are four positions in the rowing stroke: the catch, the drive, the finish, and the recovery. The drive is the working portion and the recovery is the resting portion. Listed below is the proper positioning for each portion of the stroke.

The Catch

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is leaning forward from the hips with the shoulders in front of the hips.
  • Shins are vertical, or as close to vertical as is comfortable. Shins should not move beyond perpendicular.
  • Heels may lift as needed.

The Drive

  • Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
  • Hands move in a straight line to and from the flywheel.
  • Shoulders remain low and relaxed.

The Finish

  • Upper body is leaning back slightly, using good support from the core muscles.
  • Legs are extended and handle is held lightly below your ribs.
  • Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery

  • Extend your arms until they straighten before leaning from the hips towards the flywheel.
  • Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
  • For your next stroke, return to the catch position with shoulders relaxed and shins vertical.


Check out this video for proper technique:

Rowing Workouts
1:1 ratio
(Row 1 minute, rest 1 minute)
Complete 10 rounds
2) Row 250 meters
Rest for 1 minute
Repeat for 20 minutes

Workout Including Rower:
50 air squats
25 calorie row
40 Russian kettlebell swings
20 calorie row
30 sit-ups
15 calorie row
20 pushups
10 calorie row
10 burpees

Instructions on how to use WildWood Athletic Club’s rower:

  1. Press START/STOP button
  2. Use UP/DOWN buttons to select program – ENTER
  3. Use UP/DOWN buttons to select time – ENTER
  4. Use UP/DOWN buttons to select count direction – ENTER
  5. Use UP/DOWN buttons to select distance – ENTER
  6. Use UP/DOWN buttons to select calories – ENTER
  7. Press START/STOP and begin rowing.

**Note: The R900 Rower is equipped with 8 pre-set programs which will automatically change the resistance except Manual.
#1: Manual, #2: Rolling, #3: Valley, #4: Fat Burn, #5: Ramp, #6: Mountain, #7: Intervals,
#8: Target Heart Rate