Rowing machine exercises are popular in most gyms, as they’re good for strengthening the back, arms, and legs. They also help with cardio and overall body composition.
While rowing machines can help you with your workout goals, it’s important to know how to use them correctly so that you don’t injure yourself or waste time doing exercises that won’t help you achieve your goals.
In this article, we’ll share our favorite exercises for improving performance on a rowing machine. These moves will help you become more efficient in working out on a rower so that each minute spent using it gets maximized.
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Here’s a look at five such exercises:
The standard seated row is a great way to build muscle and burn fat. It targets your entire body and is especially good for your upper body, lower body, and core.
To perform the standard seated row on a rowing machine:
Here’s how it’s done:
To do an underhand grip cable row, you’ll need a rope attachment and a low pulley. Here’s how it’s done:
The underhand grip allows you to focus on your lats (latissimus dorsi), which gives your body a winged V-taper. Building strong lats can greatly accentuate your physique so that you don’t want to skimp on this exercise.
This exercise is one of the best for developing a strong back, especially your rear delts. It’s done as follows:
HIIT Rows are a great exercise to improve your rowing technique, which can help you become a better rower. This type of training helps develop both the upper and lower body, as well as increase cardiovascular fitness.
To perform this exercise, you will require a rowing machine. The simplest way to incorporate HIIT into your rowing sessions is by simply reducing the rest time between sets. That means, you’ll be doing an intense set, probably till failure, before taking a 10-15 second break and jumping right back into the next set.
To make things tougher, you could pair your rowing exercises with another exercise, and superset the two together.
Rowing is one of the best machines for both upper and lower body workouts. It can help you improve your core strength, build up muscles in your back and arms, and work on your balance, endurance and flexibility.
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Rowing machines offer many benefits that make it an effective way to exercise while you’re comfortable as well.
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