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Quadriceps · Beginner

Row Erg

Indoor-rowing conditioning drill coordinating the leg drive, hip swing, and handle pull into a smooth repeated stroke.

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Row Erg demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesLatsUpper BackBicepsCore

Equipment

Row Machine

Sets × time

3 × 2 min

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the rower with the feet secured, shins nearly vertical, arms straight, and torso leaning slightly forward from the hips.
  2. 02Begin the drive by pushing strongly through the legs while keeping the arms long.
  3. 03As the legs approach extension, hinge the torso slightly back and pull the handle to the lower ribs.
  4. 04Start the recovery by extending the arms, hinging the torso forward, and then bending the knees to slide toward the catch.
  5. 05Maintain a smooth sequence and consistent stroke rate without rushing the recovery.

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