Rowing, Stationary

How to do the Rowing, Stationary

1. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
2. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
3. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

Muscles worked

Role	Muscles
Primary	quads
Secondary	biceps, calves, glutes, hamstrings, lower back, middle back
Equipment	machine
Difficulty	intermediate

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Trail Running/Walking Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight

Easier than the Rowing, Stationary

Same movement pattern, lower entry difficulty — work up from here.

Bicycling beginner · Other Equipment Bicycling, Stationary beginner · Machine Recumbent Bike beginner · Machine

Harder than the Rowing, Stationary

Lying Prone Quadriceps expert · Bodyweight

Common questions

What muscles does the Rowing, Stationary work?

The Rowing, Stationary primarily works the quads, with the biceps, calves, glutes, hamstrings, lower back, and mid back as secondary movers. Sandbag Load, Bicycling, and Bicycling, Stationary train the same muscle, across 9 equipment types.

What equipment do you need for the Rowing, Stationary?

A Machine. Without a machine, Trail Running/Walking, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Rowing, Stationary suitable for beginners?

It is rated intermediate. Start with Bicycling, Bicycling, Stationary, and Recumbent Bike and work up.

Similar exercises

Sandbag Load Other Equipment Bicycling Other Equipment Bicycling, Stationary Machine Elliptical Trainer Machine Recumbent Bike Machine Running, Treadmill Machine