ConditioningIntermediaterowing machine (ergometer)
Rowing Machine Intervals
High-intensity intervals on a rowing ergometer. Provides full-body cardiovascular training with emphasis on the posterior chain and minimal joint impact.
How to do it
- 1Sit tall, strap feet in, and grip the handle with arms extended
- 2Drive with legs first, then lean back slightly, then pull handle to lower chest
- 3Return in reverse order: arms, body, then legs (the recovery)
- 4For intervals, row hard for the work period, then easy paddle during rest
Common mistakes
- Pulling with the arms before the legs finish driving
- Hunching the back instead of sitting tall
- Rushing the recovery (should be slower than the drive)
Muscles worked
latsquadricepsgluteshamstringsbicepscoreshoulders
Variations
Easier
Steady-state rowing at moderate pace
Harder
Tabata rowing (20 seconds max effort, 10 seconds rest)
Used in
Related exercises
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