Row
Beginner
Rowing on an indoor rower for distance or calories, a full-body low-impact conditioning tool.
Muscle Groups
glutesquadricepsbicepscoreerector spinaehamstringslats
Equipment
rower
Coaching Cues
- 1Push with your legs first, then lean back, then pull with arms
- 2Drive through your heels on the push
- 3Control the return — do not rush the recovery
Standards
- 1Damper setting as prescribed or athlete preference
- 2Monitor displays completed distance or calories
- 3Proper catch-drive-finish-recovery sequence
Scaling Options
- •Lower damper setting
- •Reduced distance or calories