Cardio · Compound

Rowing Machine

A low-impact full-body conditioning machine.

MAIN MUSCLE
Full body
ALSO WORKS
Lats, Quads, Hamstrings
EQUIPMENT
Rowing machine
LEVEL
Beginner
REPS
10-20 min
TEMPO
1-0-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Strap in with shins vertical and grab the handle.

  2. Drive with the legs first, then lean back slightly and pull the handle to the lower ribs.

  3. Return in reverse order: arms, body, then legs.

  4. Keep a smooth rhythm at the target pace.

COMMON MISTAKES

  • Starting too fast and fading; pace the first half so you can finish strong.
  • Letting posture collapse when tired; keep the chest up and core engaged.

TIPS

  • Breathe rhythmically and keep the effort level steady across intervals.

QUESTIONS

Which muscles does Rowing Machine work?

The main muscle is Full body. It also works Lats, Quads, Hamstrings.

How many reps should I do?

FORGE suggests 10-20 min reps for Rowing Machine. The app adjusts sets and reps to your goal and level.

What can I do instead of Rowing Machine?

These train the same muscles: Air Bike Sprint, Jump Rope, Burpee.