ConditioningTime
Gym Rowing Machine Sprint 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.
Exercise details
Primary muscle
QuadsAlso works: Biceps, Core, Front delts, Glutes, Hamstrings, Lower Back, Triceps, Upper back
- Equipment
- Cardio machine
- Tracking
- Time
Execution
How to do it
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 the starting position. Repeat the motion at a sprint pace for the desired duration.
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.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
Similar exercises
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