Rowing Machine Exercise Routine for Full-Body Fitness

With work at both the level aerobic and anaero bicrowing becomes an interesting option to exercise comprehensively, for both men and women.

If you want to get started in rowing and get the most out of your training, today at Mundo Fitness we will tell you 12 exercises with a rowing machine so you can achieve your fitness goals. Let’s hope that with this rowing machine exercise chart achieve the expected results.

How many calories are lost with the rowing machine?

Up to 600 calories per hour, which may vary depending on the type of training, the intensity and the person.

Some recommendations before starting

The rowing machine exercises work the body comprehensively and intensely, and that is why it is necessary to execute the movements correctly to avoid damage to the postural and stabilizing muscles.

If you are in the purchasing process, we recommend that you take a look at our top rowing machine products to ensure a more effective workout.

Therefore, before starting to exercise, we recommend that you take into account the following aspects to work efficiently and avoid injuries and damage:

• Keep your heel on the pedal and don’t row without shoes.
• If you are a beginner, start with the lowest resistance and work the correct posture to increase the level.
• You must maintain a straight back during exercise.
• When pulling the pulley, the movement must be smooth but decisive, and maintain control over the pulley.
• Always keep your elbows close to your chest and when bringing the pulley, bring your thumbs towards your stomach, leaving a distance of 5 centimeters.
• The legs are not fully extended.
• Avoid the rowing machine if…

You have an injury in any area, but above all spine or back problems.

If you have an injury and are recovering, it can be a way to strengthen, however, you should always consult your doctor or physical therapist before rowing.

Rowing machine exercises

Below we show you some rowing machine exercises:

How many repetitions?

Depending on your training plan, but to start it wouldn’t be bad if you did 20 to 30 repetitions for each exercise.

1. Back exercise

With the proper posture, and straight backbring the handle towards your chest. This way you will work your biceps and back. The breathing is importantand therefore, when you gain momentum, inhale and when you bring the pulley to your chest, exhale.
For this type of exercises we recommend a water rowing machine, since it offers greater resistance than the air rowing machine. A good option to buy would be Fytter TR-W8R

2. Seated lifts

As indicated in the figure, raise your arms and perform the rowing movement, but with your arms raised, this way you will work the deltoid and trapezius.

3. Sitting with internal grip

This exercise is perfect for working tricepsTo do this, hold the handle underneath, so that the inside of your forearms faces the ceiling. For this exercise we recommend the Fytter Trainer TR-05R given its compact structure.

4. Seated Back Extension

To work the tricepsyou can sit with your back to the coil and with your arms extended, as shown in the figure.

5. Lying down with traction towards the chest

As if from a exercise of press banking If this is the case, bring the controller towards your chest. Remember to always maintain control and it is preferable to do the movement well than to do it quickly.

6. Lying down with flexion

Similar to the previous exercise, but unrolling the pulley to work the triceps.

7. Lying upside down

As shown in the illustration, bring the pulley towards your chest with your head on the saddle.

8. Abs

You can take advantage of the structure of the machine to do abdominal exercises. With the Titanium Strength Aqua You will find it much easier to perform this type of exercise with a rowing machine for abs.

9. Knee traction

You can work the biceps and trapezius on the left and right side separately. To do this, place your knee on the side you want to work on the platform to carefully flex and extend the row.

10. Kneeling crossed

For work the cheststand on one side of the platform and swap sides with reps of up to 20-30 extensions.

11. Kneeling crossed and with elevation

As the illustration indicates, stand on one side of the machine and support the opposite arm that you want to work on the quadriceps to raise the handle with the other. You will work the deltoid and trapezius.

12. Standing squat

To work the lower body As well as abdominal exercises, you can stand up and do a squat with handle control in flexion and extension. To perform this exercise we recommend one of our best rowing machines, this time air. It is about the Nordictrack RX800 foldable.

These are the 12 exercises with a rowing machine ideal for anyone who wants to get started in the world of rowing machines and even for those athletes who already practice this sport and want perfect your technique. Take advantage of this discipline, one of the most complete due to the large number of muscles that are exercised during training.