Cardio exercise

Rowing form, muscles worked, and workout tracking

Rowing is a full-body cardiovascular exercise that engages the legs, core, and upper body simultaneously. It is commonly used to improve aerobic capacity, muscular endurance, and power output while maintaining a low-impact profile on the joints.

Rowing illustration

How to do Rowing

  1. 1Secure feet in the straps and grasp the handle with an overhand grip.
  2. 2Drive through your heels to extend your legs while keeping your back straight and core engaged.
  3. 3Lean back slightly and pull the handle toward your lower chest, retracting your shoulder blades.
  4. 4Exhale during the drive phase and inhale as you extend your arms and slide the seat forward to return to the starting position.
  5. 5Maintain a controlled tempo, focusing on a powerful push followed by a smooth, rhythmic recovery.

Related exercises

Cycling

Cardio · Cardio

Running

Cardio · Cardio

Stair Climber Machine

Cardio · Cardio

Track Rowing in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.