Endurance Rowing

Endurance Rowing: The Most Complete Cardio

The rowing machine (ergometer) is often considered the most complete cardio machine. It engages approximately 86% of body muscles in a fluid, cyclical movement. Endurance rowing develops aerobic capacity while significantly strengthening legs, back and arms.

Muscles Targeted

Power comes 60% from legs (quadriceps, glutes), 30% from back (lats, trapezius, rhomboids) and 10% from arms (biceps, forearms). The core is constantly engaged for force transfer.

Step-by-Step Execution

1. Drive phase: first push with the legs, then lean the torso back, then pull the handle to the lower ribs.
2. Recovery phase: first arms extend, then torso leans forward, then legs bend to return to start.
3. Cadence: 22 to 26 strokes per minute (SPM) for endurance. Do not row too fast.
4. Posture: straight back (never rounded), shoulders low, handle pulled to lower ribs.

Duration and Goals

Duration: 20 to 40 minutes. Intermediate goal: 2000m in under 8 minutes.

Common Mistakes

• Pulling with arms first (instead of legs): power loss and back risk.
• Rounded back: danger for lower back.
• Cadence too high: premature fatigue without power gain.

Safety Tips

• Learn the correct sequence before increasing intensity.
• Keep feet well strapped in.
• Damper at 3-5 for endurance (not at 10).

Variations

• Progressive rowing: increase cadence every 5 minutes.
• Power rowing: low cadence (18-20 SPM) but strong push.

Target Audience

All levels after learning correct technique. Excellent for weight loss and global strengthening.