Exercise · Form & cues
Rowing (Steady or Intervals) — form guide
Full Body — Legs (60%) · Back · Core · Arms. Equipment: Rowing Machine. Difficulty: Intermediate.
TEMPO
20–40 min steady OR 8–12 × 1 min on / 1 min off
Rowing is 60% legs, 30% core, 10% arms. Most beginners flip that ratio. Drive with the legs first.
Cues
- Drive: legs → hips → arms
- Recovery: arms → hips → legs
- Spine neutral throughout
- Pull handle to lower ribs
Common mistakes
- Pulling with arms first
- Rounding lower back at the catch
Injury notes
Spine-friendly when form is good. Bad form → lower-back pain.
Progression
Start 10 min steady. Build to 30 min OR introduce intervals.