Rowing Machine
- Primary muscles
- Hamstrings, Upper back
- Secondary muscles
- Quads, Lats, Biceps, Forearms
- Equipment
- Machine
- Movement pattern
- Horizontal Pull
Steps
- 1 Sit on the rowing machine with your feet secured in the foot straps, knees bent, and shins vertical.
- 2 Reach forward with extended arms and grasp the handle with an overhand grip.
- 3 Initiate the drive by pushing off with your legs, extending them fully.
- 4 As your legs extend, lean back slightly from your hips and pull the handle towards your abdomen, squeezing your shoulder blades.
- 5 Extend your arms forward as you hinge slightly at your hips.
- 6 Allow your knees to bend, sliding the seat forward until you return to the starting position with shins vertical.
