Back · Leverage Machine
Rowing with Rowing Machine
How to do the rowing with rowing machine, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- time
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit on the rowing machine, strap in your feet, and grab the handle with arms extended and shins vertical. Drive back with your legs first, then hinge your torso and pull the handle to your lower ribs. Reverse the order to return, and row at a steady pace for the set time.
- 1Drive with your legs first, then hinge and pull with your back and arms
- 2Maintain a smooth, controlled return to the catch position
- 3Keep your core engaged throughout the stroke
Common mistakes
- Avoid pulling with your arms too early
- Don't round your lower back at the catch or the finish
- Avoid overreaching forward; keep shoulders relaxed and spine neutral
Muscles worked
The rowing with rowing machine mainly works the lats, quads, and glutes, with the hamstrings, forearms, upper traps, and mid traps assisting.
- LatsPrimary
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- CalvesSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the rowing with rowing machine 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.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.