Rowing on the device

Required equipment:

Rowing machine

Difficulty level:


Target muscles:

Broad back muscle – latissimus dorsi muscle
Rear part of the deltoid muscle – deltoideus pars clavicularis
muscle Hood muscle – trapezius muscle
Large and small rhomboid muscle – rhomboideus minor et major
subbone muscle – infraspinatus muscle

Supporting muscles:

Biceps – Musculus biceps brachii
Arm flexor – Musculus brachialis

Further designations:

Seated Machine Row Exercise

Explanation of the exercise

If you cannot row on the cable pulley due to lack of training experience, you can use the rowing machine to keep your upper body upright and at the same time fix it with the help of a chest pad. This eliminates most of the sources of error in this back exercise. In this exercise, the broad back muscle (musculus latissimus dorsi), the hood muscle (musculus trapezius) and the rear part of the deltoid muscle (musculus deltoideus pars clavicularis) are trained as in rowing on the cable .

The right execution

Sit upright on the rowing machine, facing the handlebars. To give the body more stability, the legs are bent and supported on the floor. You press your upper body with your chest stretched out against the chest pad. Stretch out your arms for the two handles and clasp both handles with your hands.


As you exhale, pull the underbust level handles back as far as you can. In principle, this movement can be carried out until both shoulder blades touch. Then you breathe in and slowly guide the handles away from your upper body in the direction of the device. Make sure that your arms are not fully extended at the end of this movement.

As long as you are doing the exercise, you should also make sure that your chest rests almost unchanged on the chest pad. Only the elbows move backwards.


Common mistakes

The most common mistake to be observed is the movement of the upper body backwards at the end of the pulling phase. This falsification reduces the force to be applied to the target muscles, which in the long term cannot lead to the desired training effects.


In addition, due to the lack of body tension, hunchbacks and vulture necks can often be observed. Both misalignments can lead to upper back injuries. Avoid these mistakes by making sure that your back is straightened throughout the exercise. Your neck should not be hyperextended and your head should be kept in a neutral position.

Leave a Comment