Cardio · Exercise instructions
Rowing Machine
Drive with legs, then finish with the arms; reverse smoothly.
How to perform
SET UP. MOVE. CONTROL.
Set up: Prepare the rowing machine and stabilize your body. Begin with light resistance.
Move: Drive with legs, then finish with the arms; reverse smoothly.
Start at an easy pace, then increase duration or intensity gradually.
Breathing
Use relaxed, rhythmic breathing matched to the pace.
Rest
Rest briefly as needed while maintaining quality and comfortable breathing.
Common mistakes
Too much load, rushed repetitions, momentum, losing alignment and ignoring pain.
Beginner option
Reduce load or range, add support, or choose a machine/body-weight variation.
Advanced option
Only after every repetition is clean, gradually add load, repetitions, duration or a pause.
When to stop
Stop immediately for sharp pain, dizziness, chest pain, unusual breathlessness or loss of control.
Next step