The rower is probably one of the most complete exercisers because it involves a very large portion of muscle regions such as the gluteus maximus, the spine erector and the back muscles. It is often used during WODS Cross-fit training. It is ideal for HIIT training. It allows you to lose a lot of calories in a short training time. It represents the action of rowing in a small space.

Body Parts

  • Legs
  • Back
  • Shoulders
  • Biceps
  • Gluteus maximus
  • Quadriceps Femoris
  • Hamstrings
  • Trapezius
  • Biceps Brachii
  • Upper Trapezius
  • Erector Spinae
  • Rhomboids
  • Latissimus Dorsi


  • Adjust the rower.
  • Get positioned on the rower.


  • Begin the exercise.
  • The movement must start by pushing the legs and end by pulling the arms.


Keep the middle of the kneecap aligned with the 2nd toe. Keep the back straight. Keep the head aligned with the torso.