compound · Cardio
Rowing Machine Steady State
Rowing Machine Steady State is a compound cardio movement for full body, using Rowing Erg. It also works back, quads and glutes. 1 sets of 15-30 min, 1 min rest.
- Primary muscle
- Full Body
- Equipment
- Rowing Erg
- Difficulty
- Intermediate
- Sets and reps
- 1 × 15-30 min
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Damper 3 to 5, feet strapped, handle hooked with the fingers not the fists.
- 2The cue that matters
Ratio of one second drive to two seconds recovery - rush the slide and you die early.
- 3Work it
1 sets of 15-30 min, resting about 1 minute between them.
Muscles worked
Full Body does most of the work. Back, quads and glutes take the rest.