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!

Advantages of Rowing

It's low impact, so it's easy on the joints
It's good cross-training for other activities.
It works the entire body.
It improves core strength.
It's easy to use.
It builds muscle while also being a cardio workout.
It can improve flexibility.

Who Shouldn't Use Rowing Machines

The rowing machine isn't for everyone. Those with prior lower back pain or injury risk exacerbating their lower back problems while performing this exercise. Check with your healthcare provider first make sure this is an appropriate machine for you to utilize.

Using the Rowing Machine

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.