Rowing Ergometer

Rowing Ergometer is a cardiovascular conditioning – rowing exercise involving Quadriceps, Gluteus maximus, Latissimus dorsi. 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, Gluteus maximus, Latissimus dorsi
Secondary muscles: Hamstrings, Biceps brachii, Core muscles
Exercise type: Cardiovascular conditioning – rowing

Exercise technique

Setup
Place your feet in the footrests and secure the straps across the forefeet.
Catch
Bend your knees and extend your arms until your shins are approximately vertical.
Leg drive
Keep your arms long and push the platform with your feet.
Torso opening
As your legs approach extension, hinge slightly backward from the hips.
Pull
Move your elbows back and bring the handle toward your lower ribs.
Recovery sequence
Extend your arms first, then hinge forward, and bend your knees once the handle passes them.
Rhythm
Follow a strong drive with a slower recovery while keeping the chain taut.

Key technique points

Sequence the drive as legs, torso, arms.
Recover in the order arms, torso, legs.
Do not round your lower back.
Pull the handle toward your lower ribs.
Do not raise your shoulders.
Do not compress excessively at the front of the rail.

Common mistakes

Early arm pull

Do not bend your elbows before completing the leg drive.

Early knee bend

Do not raise your knees on recovery before the handle passes them.

Rounding the lower back

Do not reach the catch by bending your spine.

Leaning too far back

Do not bring your torso near horizontal at the finish.

Waving the chain

Do not disrupt the chain line by swinging the handle up and down.

Sliding back quickly

Do not rush recovery and lose the rowing rhythm.

Frequently asked questions