Hominin · exercise
Rowing, Stationary
Rowing, Stationary is a intermediate cardio exercise using machine. It works the quadriceps, with help from the biceps, calves, glutes, hamstrings, lower back and middle back.
intermediatemachinecardio
- Main muscles
- quadriceps
- Also works
- biceps, calves, glutes, hamstrings, lower back, middle back
How to do it
- 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.
- 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.
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bicycling, Stationary · machine, beginner
- Jogging, Treadmill · machine, beginner
- Recumbent Bike · machine, beginner
- Running, Treadmill · machine, beginner
- Walking, Treadmill · machine, beginner
- Elliptical Trainer · machine, intermediate
- Stairmaster · machine, intermediate
- Step Mill · machine, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).