---
title: "Gym Rowing Machine Normal Speed"
description: "Sit on the rowing machine with your feet securely strapped into the footrests, knees bent, and hands grasping the handle with an overhand grip."
locale: en
slug: gym-rowing-machine-normal-speed
url: "https://hi.fitness/exercises/gym-rowing-machine-normal-speed"
primaryMuscle: "Quads"
secondaryMuscles: ["Biceps","Core","Front delts","Glutes","Hamstrings","Lower Back","Triceps","Upper back"]
equipment: ["Cardio machine"]
category: "Conditioning"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/f18f4413-gym-rowing-machine-normal-speed.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# 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.

## How to do it

1. Sit on the rowing machine with your feet securely strapped into the footrests, knees bent, and hands grasping the handle with an overhand grip.
2. Push through your legs to extend your knees and drive your body backward, keeping your arms straight until your legs are almost fully extended.
3. Just before your legs are fully extended, pull the handle towards your lower chest by bending your elbows and squeezing your shoulder blades together.
4. 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.

## Similar exercises

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