Beginner exercise

Rowing, Stationary

Also called Indoor Rowing

Technique

How to perform Rowing, Stationary

Sit on the rower, adjust the footrests and secure the straps across your feet.
At the catch, keep your arms straight, hinge slightly forward at the hips and bend your knees until your shins are approximately vertical.
Begin the drive by pushing through your feet and extending your knees while keeping your arms straight.
As your legs approach extension, open your hips into a slight backward lean, then bend your elbows to draw the handle toward your lower ribs.
Keep your wrists aligned and your trunk controlled at the finish rather than exaggerating the backward lean.
Start recovery by straightening your arms, then hinging forward at your hips.
Once the handle has cleared your knees, bend them and let the seat move forward to the next catch.
Repeat the same legs-body-arms drive and arms-body-legs recovery at a sustainable rhythm.

Programming relevance