Rowing Machine
Rowing erg. Aerobic output plus back and leg engagement. It works mainly the quads, lats and glutes, with help from the hamstrings, lower back, biceps and forearm flexors.
Flawless ranks it by time logged: Gold, the third of eight ranks, starts at 300 min.
How to do Rowing Machine
- Strap the feet in, sit tall with the shins vertical and the arms straight, holding the handle with a relaxed overhand grip.
- Drive with the legs first, then lean the torso back slightly, and finish by pulling the handle to the lower ribs.
- Return in reverse order: arms straight, torso forward, then bend the knees and slide back up the rail.
- Legs, body, arms on the way back; arms, body, legs on the way forward. Log the total time.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Lats | Latissimus dorsi |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Lower back | Erector spinae |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Back thickness, not just width
- Whole-body tension — legs, hips, spine
- Carries straight over to the deadlift
How Flawless ranks Rowing Machine
| Rank | Total time |
|---|---|
| Bronze | start |
| Silver | 60 min |
| Gold | 300 min |
| Platinum | 1,000 min |
| Diamond | 2,500 min |
| Obsidian | 4,500 min |
| Painite | 6,000 min |
| Antimatter | 20,000 min |
Flawless ranks Rowing Machine by time logged: the total minutes you have logged. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Rowing Machine work?
It works mainly the quads, lats and glutes, with help from the hamstrings, lower back, biceps and forearm flexors.
How do you do Rowing Machine?
Strap the feet in, sit tall with the shins vertical and the arms straight, holding the handle with a relaxed overhand grip. Drive with the legs first, then lean the torso back slightly, and finish by pulling the handle to the lower ribs. Return in reverse order: arms straight, torso forward, then bend the knees and slide back up the rail. Legs, body, arms on the way back; arms, body, legs on the way forward. Log the total time.
How does Flawless rank Rowing Machine?
By time logged: the total minutes you have logged. Gold starts at 300 min and Diamond at 2,500 min, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.