Exercises / Cardiovascular
Rowing machine
Cardiovascular Machine Complexity 3/5
Not for these clients
Chronic low back pain. The generator automatically excludes this movement for those clients.
Working position
Setup
Feet strapped, shins vertical, arms long, shoulders in front of the hips.
Execution
Drive with the legs, then swing the hips back, then pull the arms - reverse to return.
Coaching cues
- Legs, then hips, then arms
- Do not yank with the arms first
- Stay tall at the finish
Common fault
Pulling with the arms before the legs drive
Fix: Slow the stroke rate and rehearse the sequence.
Muscles trained
Primary: Latissimus dorsi (lats)Rectus femoris (quad)
Secondary: Rhomboid major (rhomboids)Gluteus maximus (glutes)
Regression and progression
Easier: Stationary bike
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.