Cardio

Rowing

Rowing is a full-body exercise targeting key muscle groups like arms, legs, and core. It improves cardiovascular health and endurance by stimulating heart rate. Mimicking boat rowing, it offers an efficient workout to elevate fitness levels.
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Rowing instructions
Step-by-step instructions
1
Start by sitting on the rowing machine with your feet secured on the foot pads.
2
Hold the handles using a firm overhand grip.
3
Bend your knees, and move your hips back until your shins are perpendicular to the ground.
4
Pull the handles toward you, straighten your legs, and lean your body back slightly.
5
Move your body forward and bend the knees to return to the starting position, then repeat the exercise.
Start by sitting on the rowing machine with your feet secured on the foot pads.
Hold the handles using a firm overhand grip.
Bend your knees, and move your hips back until your shins are perpendicular to the ground.
Pull the handles toward you, straighten your legs, and lean your body back slightly.
Move your body forward and bend the knees to return to the starting position, then repeat the exercise.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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