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Indoor Rowing Machine Stroke

IntermediateCardioTier T3

Sit on a rowing machine with your feet strapped in. Push with your legs, lean back from the hips and pull the handle to your lower ribs, then reverse the order to slide forward. You may feel your legs, back and arms working and your breathing rise.

Targets: Spine Chain (Full Spine)

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your back, knees, hips or shoulders, or dizziness, chest discomfort or breathlessness that does not settle.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the rowing machine seat and strap each shoe onto a footplate so the strap crosses the widest part of your foot.
  • Hold the handle with both hands, palms down, arms straight in front of you, and slide forward until your shins are close to vertical with your trunk leaning slightly forward from the hips.
  1. Woman on an indoor rowing machine at the catch, knees bent, shins near vertical, arms straight holding the handle.

    Step 1 of 5

    Seat forward, knees bent, shins near vertical, arms straight.

  2. Woman on an indoor rowing machine with her legs pushed straight and her arms still straight over her knees.

    Step 2 of 5

    Keep your legs straight, your trunk still leaning slightly forward and your arms straight.

  3. Woman at the finish of a rowing stroke, legs straight, leaning slightly back with the handle at her lower ribs.

    Step 3 of 5

    Lean back slightly and draw the handle to your lower ribs.

  4. Woman on an indoor rowing machine with her legs pushed straight and her arms still straight over her knees.

    Step 4 of 5

    Keep your legs straight, your trunk still leaning slightly forward and your arms straight.

  5. Woman on an indoor rowing machine at the catch, knees bent, shins near vertical, arms straight holding the handle.

    Step 5 of 5

    Seat forward, knees bent, shins near vertical, arms straight.

What you should feel

You may feel your legs, buttocks, back and arms working, and your breathing and heart rate rising.

Breathing

  • Breathe steadily throughout; do not hold your breath, and use the slower return to breathe.

Safety Information

This is a continuous whole-body exercise that bends the knees and hips deeply and loads the back; if you have a back, knee, hip or shoulder problem, a heart or breathing condition, or have had recent surgery, ask a health professional before trying it. Start slowly at an easy pace, keep your back long rather than rounded and lean back only slightly at the finish. Stop if it hurts your back, knees, hips or shoulders, or if you feel dizzy, short of breath or unwell. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.