Exercise guide
Rowing, Stationary
Stationary Rowing is a full-body cardio exercise that coordinates the legs, hips, torso, and arms. The quadriceps begin the drive, while the glutes, hamstrings, back, biceps, and calves contribute through the stroke.
Training context
Understanding the Rowing Stroke
The stroke includes a compressed catch, a leg-driven pull, and a controlled recovery. The sequence matters more than pulling the handle as hard as possible.
Resistance or damper settings should not automatically be placed at their maximum. A moderate setting often allows a smoother and more sustainable stroke.
Technique overview
Use legs, torso, then arms
At the catch, keep the shins near vertical and the torso slightly forward. Push through the feet, open the hips, and finish by drawing the handle toward the lower ribs. Recover in reverse order by extending the arms, hinging forward, and then bending the knees.
Treat this as an overview and use a range, pace, and setup you can control.