Rowing machine

1 × 15-30min  ·  Equipment: Treadmill/bike/elliptical

Muscle groups: Full body

How to do rowing machine

1. Sit on the rowing machine and strap your feet firmly into the pedals.
2. Grip the handle and slide forward with a straight back.
3. Drive with your legs first, then pull the handle toward your abdomen.
4. Keep your shoulders relaxed and your chest up during the pull.
5. Reverse the order: extend your arms and then bend your knees.
6. Keep a steady rhythm of 20-30 strokes per minute without losing form.

Mistakes to avoid

• Don't round your back on the pull; first the legs drive, then the arms, in that order.
• Don't grip the handle too hard or shrug your shoulders; keep them relaxed.
• It's not an explosive strength exercise; keep a smooth rhythm.
• If your lower back hurts, fix your posture and reduce the intensity.

Progression

• Start with 15-30 minutes at an easy pace while correcting your technique.
• Increase the duration or intensity (strokes per minute) once you hold your form.
• Add intervals of 1 minute hard and 2 minutes easy.
• Over time, raise the resistance for more strength work without losing rhythm.