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Back · Rowing Machine

Rowing

How to do the rowing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Rowing
Equipment
Rowing Machine
Difficulty
Beginner
Logged as
Timed
Movement
Horizontal Row
Mechanic
Compound
Find more:Back exercisesCardio exercises

How to do it

Row at a steady, moderate pace for an extended period (e.g., 20-30 minutes). Focus on maintaining consistent speed and proper form.

  1. 1Drive with your legs first, then hinge and pull with your back and arms
  2. 2Maintain a smooth return to the start position
  3. 3Keep your core engaged throughout the stroke

Common mistakes

  • Avoid pulling with your arms too early
  • Don't round your lower back on the catch or finish
  • Avoid overreaching forward, keep shoulders relaxed and spine neutral

Muscles worked

The rowing mainly works the lats, quads, and glutes, with the hamstrings, forearms, upper traps, mid traps, upper abs, and calves assisting.

  • LatsPrimary
  • QuadsPrimary
  • GlutesPrimary
  • HamstringsSupport
  • ForearmsSupport
  • Upper TrapsSupport
  • Mid TrapsSupport
  • Upper AbsSupport
  • CalvesSupport
  • Lower TrapsMinor
  • Lower AbsMinor

Rowing strength standards

See how your rowing ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM17.5 lb
  • Silvere1RM27.5 lb
  • Golde1RM37.5 lb
  • Platinume1RM52.5 lb
  • Diamonde1RM70 lb
  • Champione1RM82.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the rowing for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More back exercises

See all back exercises →

Last reviewed April 2026.