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BeginnerFull BodyMachineCardio

Rowing Machine (Erg)

A low-impact full-body cardio exercise that engages legs, back, and arms in a fluid rowing motion.

Rowing Machine (Erg) demonstration

Visual demonstration — Rowing Machine (Erg)

Muscles Worked

Legs (Primary)BackBicepsCoreShoulders

Step-by-Step Instructions

  1. 1Strap feet into the foot plates on the rower
  2. 2Grab the handle with an overhand grip
  3. 3Push off with your legs first (the drive)
  4. 4Then lean back slightly and pull the handle to your lower chest
  5. 5Return by extending arms, then leaning forward, then bending knees (the recovery)

Training Recommendations

Strength
Sets4-6
Reps500m intervals
Rest2-3 min
Hypertrophy
Sets3-4
Reps1000m intervals
Rest90 sec
Endurance
Sets1-2
Reps2000-5000m
RestN/A

Tips & Variations

  • The power comes from your legs—about 60% legs, 20% back, 20% arms
  • Maintain a smooth, rhythmic stroke
  • Keep your core engaged throughout

Common Mistakes to Avoid

  • Pulling with arms before legs extend
  • Hunching the back
  • Gripping the handle too tight

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