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Cardio · Rowing Machine
Gym Rowing Machine Normal Speed
Gym Rowing Machine Normal Speed is a beginner compound cardio exercise that works the cardiovascular system (cardio), with the lower back, shoulders and arms assisting. It needs a rowing machine. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Rowing Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Back · Latissimus Dorsi
Secondary muscles
- Lower Back · Erector Spinae
- Shoulders · Deltoids
- Arms · Biceps, Triceps
- Core · Rectus Abdominis, Obliques
How to do Gym Rowing Machine Normal Speed
- Sit on the rowing machine with your feet securely strapped into the footrests, knees bent, and hands grasping the handle with an overhand grip.
- Push through your legs to extend your knees and drive your body backward, keeping your arms straight until your legs are almost fully extended.
- Just before your legs are fully extended, pull the handle towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Reverse the motion by extending your arms forward first, then bending your knees to return to starting position. Repeat for the desired number of repetitions or time.
Form tips
- Keep your back straight and avoid rounding your spine throughout the exercise.
- Use a moderate resistance level to ensure proper form and gradually increase the resistance as you get stronger.
- Exhale as you pull, and inhale as you return to the starting position.
Gym Rowing Machine Normal Speed alternatives
More cardiovascular system exercises
Gym Rowing Machine Normal Speed FAQ
What muscles does Gym Rowing Machine Normal Speed work?
Gym Rowing Machine Normal Speed mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The lower back, shoulders, arms and core work as secondary muscles.
What equipment do you need for Gym Rowing Machine Normal Speed?
You need a rowing machine.
How many sets and reps of Gym Rowing Machine Normal Speed should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Gym Rowing Machine Normal Speed good for beginners?
Yes. Gym Rowing Machine Normal Speed is rated beginner, so it's a sound choice while you learn to train the cardiovascular system.
How many calories does Gym Rowing Machine Normal Speed burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Gym Rowing Machine Normal Speed?
Other exercises for the cardiovascular system include Gym Elliptical Machine Normal Speed, Gym Elliptical Machine Sprint Speed, Gym Elliptical Machine Fast Speed and Assault Airbike Normal Speed.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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