Indoor Rowing Machine
A low-impact, full-body cardiovascular exercise that builds strength and endurance by simulating the motion of watercraft rowing. It utilizes a synchronized leg drive and upper body pull to target the posterior chain, legs, and core.
Because rowing combines cardiovascular demand with muscular force, AI coaching provides critical value by monitoring intensity metrics like watts or split times alongside your biological recovery status. If your HRV is low or sleep quality was poor, the app can adjust your target pace to a steady-state recovery zone to prevent overtraining. Conversely, when your recovery score is high, the AI can prescribe high-intensity intervals, adjusting the duration and stroke rate targets in real-time to match your physiological readiness.
Form Cues
- Drive firmly through your heels to initiate the movement with your legs
- Keep your arms straight and core braced until your legs are fully extended
- Pull the handle towards your lower ribs while squeezing your shoulder blades
- Hinge forward at the hips before bending your knees on the return phase
- Maintain a distinct sequence: legs, body, arms on the drive; arms, body, legs on the recovery
- Don't round your shoulders or spine at the catch position
- Don't pull with your arms before initiating the leg drive
- Don't lean back excessively at the finish of the stroke
- Don't bend your knees before your arms have extended forward on the return
- Don't grip the handle tightly, which causes unnecessary forearm fatigue
Common Mistakes
- Shooting the hips early
- Bending knees too early on recovery
- Rounding the back
- Over-gripping the handle
- Raising shoulders towards ears
Muscles Worked
This exercise is a true total-body builder that starts with the quadriceps and glutes providing the primary power source during the drive. The force is transferred through a braced core, finally engaging the latissimus dorsi, trapezius, and rear deltoids to complete the pulling motion.
Primary
Secondary
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