Conditioning exercise
Rowing Machine Technique
ConditioningRowing machine4:30 demo
How to set up and row with good technique, plus a simple workout to get started.
How to perform it
Secure your feet in the straps.
Start with arms straight and knees bent.
Drive with your legs, then your body, then your arms.
Recover in reverse: arms, body, then legs.
Coaching cues
- Use a moderate damper, not 10
- Legs, body, arms
- Exhale on the drive
- Track your pace and time
Make it easier
Row at a lower stroke rate.
Make it harder
Do a 1,000-metre test.
What it trains
ConditioningLeg drivePostureCoordination
Programming
3 × 200 m with rest, or a 1,000 m benchmark.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More conditioning exercises
Get started
Get your technique coached.
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