Rowing, Stationary
How to do the Rowing, Stationary
- 1
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
- 2
There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
- 3
The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
How to program the Rowing, Stationary
Sets and reps
As an isolation movement, the Rowing, Stationary is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Rowing, Stationary is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Rowing, Stationary work?
The Rowing, Stationary primarily targets the Quadriceps. It also recruits the Biceps, Calves, Glutes, Hamstrings, Lower Back, Middle Back as supporting muscles.
What equipment do I need for the Rowing, Stationary?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Rowing, Stationary should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
