Rowing (Erg)

Which muscles does it train?

Equipment needed

How to perform it

Cardio sessions are prescribed by duration, distance, calories, or machine level according to the training goal.

Execution and technique cues

• Adjust the foot straps, sit tall on the seat, and hold the handle with a relaxed overhand grip.
• Keep the core braced and the back straight, avoiding rounding the spine during the slide.
• Initiate the movement by driving with the legs, keeping the arms straight until the leg drive is complete.
• Finish the pull by leaning back slightly, maintaining a stable torso, and bringing the handle to the lower ribs.

Common mistakes

• Rounding the lower back during the catch phase of the stroke.
• Pulling with the arms too early before the legs have finished driving.
• Allowing the knees to flare outward instead of tracking in line with the hips.

Frequently asked questions

How should I set the damper setting on the flywheel?

Set the damper between three and five to simulate a natural water resistance and focus on efficient rowing technique.

Should I grip the handle tightly to improve power?

No, a tight grip causes premature forearm fatigue, so hold the handle loosely with the fingers rather than the palms.

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