Rowing, Stationary
A intermediate cardio exercise for the quads, done with a machine.
How to do the Rowing, Stationary
- To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
- There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
- The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Rowing, Stationary
Elliptical TrainerMachine · Intermediate
StairmasterMachine · Intermediate
Step MillMachine · Intermediate
Bicycling, StationaryMachine · Beginner
Jogging, TreadmillMachine · Beginner
Recumbent BikeMachine · Beginner
Running, TreadmillMachine · Beginner
Walking, TreadmillMachine · Beginner
Questions
What muscles does the Rowing, Stationary work?
Mainly the quads, with the biceps, calves, glutes, hamstrings, lower back and upper back helping.
Is the Rowing, Stationary good for beginners?
It's rated intermediate. Beginners can build up to it with Bicycling, Stationary first.
What can I do instead of the Rowing, Stationary?
Good alternatives that train the quads: Elliptical Trainer, Stairmaster, Step Mill or Bicycling, Stationary.
How many sets and reps of the Rowing, Stationary should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).