Rowing (distance)
Distance rowing at an even pace in the order legs, torso, arms and back again.
How to do it
- Sit on the rower, strap in the feet and take the handle: arms straight, back neutral.
- Drive with the legs, keeping the torso upright and the arms straight.
- When the legs are almost straight, lean back slightly and pull the handle to the lower chest.
- On the return, straighten the arms first, then lean the torso forward, and only then bend the knees.
- Glide the seat smoothly, taking your time on the return and keeping an even rhythm.
- Hold the set pace to the end of the distance.
Key technique cue
Drive sequence: legs → body → arms; recovery: arms → body → legs.
Common mistakes
- ✕ Pulling with the arms before the legs drive
- ✕ Rounding the back
- ✕ Leaning back too far
- ✕ A jerky return that slams the seat
Benefits
- ✓ Loads all the main muscle groups
- ✓ Builds endurance
- ✓ Lets you hold an even pace over a distance
Progression: from easier to harder
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Step 2 You are here - Rowing (distance)
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Step 3
About the exercise
Rowing on the machine is a whole-body cyclic exercise where the work flows from the legs through the torso to the arms. It loads the legs, back, arms, core and cardiovascular system. It suits people who have learned the technique and want to work on distance and pace.
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