Rowing, Stationary

Rowing, Stationary is a cardiovascular conditioning - rowing ergometer exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Biceps brachii, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Erector spinae, Rhomboids, Middle trapezius
Exercise type: Cardiovascular conditioning - rowing ergometer

Exercise technique

Footplates
Place your heels in the supports and fasten the straps across the balls of your feet.
Catch
Lean slightly forward from your hips, extend your arms and bend your knees under control.
Initial drive
Keep your arms long and push against the footplates with your legs.
Torso
Once the handle passes your knees, lean slightly backward from your hips.
Arm finish
Pull the handle toward your upper abdomen and lower ribs.
Return sequence
Extend your arms first, move your torso forward, then bend your knees.
Rhythm
Balance a strong drive with a slower recovery.

Key technique points

Start the drive with your legs.
Finish with the handle close to your torso.
Bend the knees after the arms on the recovery.
Do not round your back.
Relax your shoulders.
Do not overcompress the sliding seat at the front.

Common mistakes

Starting with the arms

Do not pull the handle before using leg force.

Striking the knees

Do not raise your knees before your arms pass them on the return.

Slumping through the lower back

Do not increase forward reach by bending your spine.

Leaning too far backward

Do not bring your torso close to horizontal at the finish.

Raising the handle

Do not pull the chain toward shoulder height.

Rushing the recovery

Do not rush the return slide and disrupt the rhythm.

Frequently asked questions