Target Muscles
| Basic Muscle Groups |
|---|
| Back (Main Target) |
| Hamstrings |
| Advanced Muscle Groups |
|---|
| Latissimus-dorsi |
| Erector-spinae |
| Biceps-femoris |
Difficulty
Steps
Adjust the rowing machine to a challenging resistance level.
Sit on the rowing machine with feet strapped in, knees slightly bent, and back straight.
Grab the handle with an overhand grip and drive through the legs to push off, then pull the handle towards your chest.
Extend your arms and lean back slightly before returning to the starting position, then repeat.
Benefits
The gym rowing machine sprint speed workout targets the back and hamstrings while also engaging the arms, shoulders, and core muscles. It provides a low-impact cardiovascular workout that improves endurance and strength.
Equipments
