Movement overview

The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing. It engages multiple muscle groups, including the legs, back, arms, and core, providing a full-body workout. The machine consists of a sliding seat, footrests with straps, and a handle attached to a flywheel or resistance mechanism.

Step-by-step cues

1. Adjust the footrests so that the straps are secure over the balls of your feet.
2. Sit on the sliding seat and grasp the handle with both hands using an overhand grip.
3. Start with your knees bent and your shins vertical, leaning slightly forward at the hips.
4. Push off with your legs while keeping your arms straight until they are fully extended.
5. Once your legs are straight, lean back slightly and pull the handle towards your lower ribs.
6. Reverse the motion by extending your arms first, then bending your knees to return to the starting position.

Technical tips

• Maintain a straight back throughout the movement to avoid strain.
• Focus on driving with your legs; they should initiate the movement.
• Keep your core engaged to stabilize your body during the exercise.
• Ensure smooth transitions between phases to maintain rhythm and efficiency.
• Avoid hunching your shoulders; keep them relaxed and down.
• Start with a low resistance setting to master technique before increasing intensity.