← All exercises

RowErg

Full Body Cardio

The Concept2 rowing machine is a total-body cardio exercise that mimics on-water rowing. It's one of the most efficient calorie-burning machines in fitness, engaging legs, back, and arms in sequence.

How to

  1. Sit on the seat with feet strapped in, knees bent, shins vertical.
  2. Drive through your legs first — they generate ~60% of the power.
  3. As your legs straighten, lean back slightly and pull the handle to your lower chest.
  4. Return in the opposite order: arms out, lean forward, then bend knees to slide forward.
  5. Keep a smooth, consistent rhythm. 20–24 strokes per minute is efficient.

Muscles

BackLegsArmsCore