Quadriceps · Intermediate

Rower Power Stroke

Low-rate rowing interval emphasizing powerful leg drive and a strong complete stroke rather than maximal cadence.

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Rower Power Stroke demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsLatsUpper BackBicepsCore

Equipment

Row Machine

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

01Sit tall on the rower with feet strapped and hands holding the handle.
02Start at the catch with shins near vertical and arms straight.
03Drive hard through the legs first while the torso stays braced.
04Finish by leaning back slightly and pulling the handle to the lower ribs.
05Return arms, torso, then knees in order before the next powerful stroke.

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