The rowing machine is the one cardio machine where the upper body genuinely matters, and it is a leg exercise first regardless — a good stroke is roughly legs, then back, then arms. That sequence is also the thing most people get wrong, which is why rowing feels like a back workout when it should not.
How to do it
- The order is legs, then back, then arms — and exactly the reverse coming back.
- Most of the power comes from the legs; the arms only finish the stroke.
Common mistakes
- Pulling with the arms first, which is slower and tires you out faster.
What it trains
- Quads
- drive the seat back off the footplate — the first and largest part of every stroke
- Upper back and lats
- finish the pull once the legs have done their work
- Glutes and hamstrings
- open the hips through the middle of the drive
- Biceps and forearms
- take the handle the last few inches to the ribs and hold on all session
- Heart and lungs
- the actual training target — everything above is how you reach them
Variations and alternatives
Common questions
What damper setting should I use on a rowing machine?
Three to five for most work. The damper is not resistance, it is how much air the flywheel gets — a high setting feels like rowing a heavy boat and slows your rate, and it is not harder training, just different. Start at four and leave it unless you have a reason.
Why does my lower back hurt when I row?
Usually because you are pulling with your back before your legs have finished, or reaching forward with a rounded spine at the catch. Push with the legs first and let the handle follow, keep the shoulders in front of the hips at the catch with a flat back, and lean back no further than about 11 o'clock at the finish.
Is rowing a good back workout?
Not really, despite the name. The loads are light and the stroke is mostly legs, so it builds conditioning and endurance rather than back size. If you want a bigger back, row a barbell or a cable — this machine is cardio that happens to involve pulling.
What is a good 2000 m time?
Under eight minutes is a solid recreational mark for men and under nine for women, but it varies enormously with size — a heavier person moves the flywheel more easily for the same fitness. The comparison worth making is your own last attempt at the same distance.
In StackUp. Logged with a stopwatch that keeps running if you leave the app, plus distance. Get the app.
Cardio
