Rowing Machine

Rowing Machine is a beginner compound pull using machine. It loads Back.

Why this lift

The Rowing Machine is a beginner compound pull lift. It primarily loads Back. Quadriceps, Hamstrings, Glutes, Biceps, Shoulders, Abs help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Rowing Machines.

Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Back
• Secondary: Quadriceps, Hamstrings, Glutes, Biceps, Shoulders, Abs

Setup

• Take machine with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Back.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Rowing Machine as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Rowing Machine does not agree with you, Barbell Incline Row trains Back with a different setup.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back

FAQ

What muscles does the Rowing Machine work?

The Rowing Machine works Back (primary), Quadriceps, Hamstrings, Glutes, Biceps, Shoulders, Abs (secondary).

What equipment do I need for the Rowing Machine?

You need machine.

Is the Rowing Machine suitable for beginners?

Yes. The Rowing Machine is marked beginner in this catalog. Start lighter than you think and film one set from the side.