Rowing (Erg)
- Beginner
- Hybrid race
- Cardio
- Gym
- Functional
Rowing on the erg loads your legs, back and arms in one continuous pulling cycle against the machine's resistance. It trains the upper back, lats and quads as a combined locomotion pattern. Beginners use it in the gym, in functional training, in cardio work or hybrid race preparation, holding a pace over distance rather than counting reps.
- Muscles
- Upper back, Lats, Quads
- Equipment
- Rower
- Logged as
- Distance
How to
- Strap in and grip the handle, arms long, shins vertical.
- Drive with your legs first, then lean back and pull.
- Finish with the handle at your lower ribs.
- Return arms-body-legs and repeat in rhythm.
Form cues
- Keep your core braced through the whole stroke.
- Push evenly through both feet on the drive.
- Exhale hard as you finish the pull.
Common mistakes
- Arms pull before the legs finish driving. Finish the leg drive before you bend your arms.
- Wrists bend upward at the finish position. Keep your wrists flat as you finish the pull.
- The recovery slides back too quickly. Let the recovery move slower than the drive.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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