About this exercise
Rowing on an indoor rowing machine is a full-body cardio exercise that drives power from the legs, core and back, building cardiovascular endurance and muscular stamina.
Seated rowing on rowing trainer
Step by step instructions, muscle activation and variants for the Seated rowing on rowing trainer.
EasyQuadricepsCardio
How to Perform
- Sit on the rower, strap your feet to the footplates and grip the handle with both hands
- Begin the drive by pushing through your legs while keeping your arms straight
- As your legs extend, lean back slightly and pull the handle to your lower chest
- Reverse the motion by extending your arms, hinging forward and bending your knees to return to the start
- Maintain a smooth, continuous rhythm for the desired time or distance
Muscle Activation
Primary
QuadricepsCardioMiddle back
Secondary
HamstringsCoreRear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Seated rowing on rowing trainer
The Seated rowing on rowing trainer is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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