The rowing exercise is a leg workout that utilizes a common gym equipment—rowing machine—and it is pretty much similar with the power clean exercise that drives your entire body to work. It is immensely beneficial for your heart because it increases your heart rate, which is also good in staying fit and healthy.

To execute the rowing exercise using a rowing machine, you need to adjust the foot straps by having it go across your foot. Avoid placing your feet higher than the normal height so that you would take full strokes. A leg position that is improperly set up leads you to have an inefficient stroke. Next step is to check the damper setting so you can have control with how much air that the flywheel contains. When you set the damper to 10, you would feel like you are required to stroke heavily as if rowing a heavy boat. But if you set the damper to zero, then you wouldn’t be doing any exercise at all. The damper should be adjusted according to what your body can handle. The last step to reckon about using the rowing machine is to understand the monitor, which displays instantaneous feedback while you are in your workout.


This exercise usually targets your leg muscles, upper back muscles, quadriceps and gluteus maximus and hamstrings.

You affected muscles are going to be toned and stretched because of the series of powerful leg pushes you are executing with the row exercise. Your back muscles are going to be neutralized, resulting to a straighter back. Your muscles are also going to be stabilized as you increase the number of leg push.

Sets and Repetitions

If you are a beginner, the damper should be adjusted between four and six, and completing eight to 10 repetitions in one set is sufficed. If you are advanced, the damper should be adjusted higher than six, and doing 10 to 12 repetitions in a set is also enough.

Instagram Video

Here is an Instagram video on how to do the rowing.

Related Amazon Product Links

The magnetic rowing machine is a prerequisite in performing the rowing exercise, and this product is not only tailored with adjustable resistance, but it also made affordable compared to other brands. It is equipped with non-slip handlebars for better gripping, and a padded seat.

Top Performance Metrics

Graham Lay is able to execute 500m in just one minute and 44 seconds with the rowing.

Related Movements

Here are some movements that can be integrated with the rowing:

  • Thruster

  • Pull-up

  • Deadlift

  • Tire flip

Related Foods

Here is a list of foods that you can add to your menu before proceeding with your workout:

  • Ham and cheese sandwich

  • Greek yoghurt with trail nuts or dried fruits

  • Smoothies

  • Oatmeal with fresh fruits

Afterwards, you can select some of the food in the list below for your body to recuperate from the exercise.

  • Sweet potato with salmon

  • Avocado and veggie omelet

  • Grilled chicken with mixed veggies

  • Whole wheat toast with hummus


Here are some photos that illustrate the rowing movement:

YouTube Video

Here is a YouTube video that lectures some tips and techniques on how to row like a professional:

Celebrity Use

The James Bond actor, Daniel Craig, has been engaging himself with exercises for five times a week, and rowing is part of his routine. He executes his rowing workout for 1km, together with a high-protein, low-carb diet.

Functional Use

You would be able to notice improvements when your abdomen is starting to get toned and tightened, and when your legs are having a well-defined shape. Your buttocks also become tighten, firm and plumped. The most important improvement is that your body fat and excess weight are all lessened. Rowing exercise burns calories while you strengthen your muscles from your shoulders down to your calves.