Rowing Machine
Trains cardio. You need a machine. 2 of our free programs use it, across 18 sessions.
Free to use. The app logs the distance and the time, and remembers every session.
Technique
How to do the Rowing Machine
- Sit on the rowing machine, strap your feet onto the footrests, and grasp the handle with both hands using an overhand grip, arms extended and knees bent in the starting (catch) position.
- Drive through your legs to push your body backward, then lean back slightly and pull the handle towards your lower ribs, keeping your elbows close to your body.
- Reverse the motion by extending your arms first, then hinging forward at the hips and bending your knees to slide back to the starting position.
- Continue rowing at a steady, controlled pace for the desired duration or distance.
Form cues
Getting it right
- Follow the sequence legs-body-arms on the drive, and arms-body-legs on the recovery.
- Drive primarily with your legs; they should generate most of the power, not your arms.
- Keep your back straight and hinge from your hips rather than rounding your spine.
- Maintain a steady breathing rhythm, exhaling on the drive and inhaling on the recovery.
In the programs
How our programs run the Rowing Machine
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
5:00 Warm Up · 24 × 0:45 HIIT intervals · 15s rest · 5:00 Cool Downthe shape they run most (5 sessions)
1:00typical rest between sets
2open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Row Intervals | 5:00 Warm Up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool Down5:00 Warm Up 15 × 0:30 HIIT intervals · 30s rest 5:00 Cool Down+2 more on the program page | Cardio: 15 min/week |
| Physique Peak | Steady Conditioning | 25:00 steady28:00 steady+8 more on the program page | Cardio: 25 min/week |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Rowing Machine progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Substitutes
Swap Rowing Machine for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rowing Machine for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.