Rowing (Erg)

Rowing on an ergometer is a low-impact conditioning exercise that uses your legs, hips, back, and arms together to push the machine and pull the handle. It builds stamina and teaches your body to move power from your lower body to your upper body in one continuous motion.

Sit on the seat and secure your feet in the foot straps so the strap sits across the ball of each foot. Grab the handle with an overhand grip, palms facing down, hands just outside shoulder width. Start with straight arms, an upright torso, shins vertical, and knees bent so your body is near the front of the machine.

Push first with your legs, keeping your arms straight and your core tight. As your legs straighten, lean your torso back slightly, then pull the handle to the bottom of your ribs by bending your elbows. Reverse the order to return: extend your arms first, hinge your torso forward, then bend your knees and slide forward to the starting position.

Exhale as you drive back and pull, inhale as you recover forward. Keep your midsection braced throughout so your back does not round or arch hard. To make it easier, slow the stroke rate and focus on one smooth drive and recovery; to make it harder, increase the damper setting or maintain a faster, consistent pace.

Fault: Bending the arms too early during the drive. Fix: Keep your arms straight until your legs have pushed and your torso has leaned back; the arms should finish the pull, not start it.

Fault: Rounding the lower back at the catch or reaching too far forward. Fix: Sit tall, brace your core, and stop the forward slide when your shins are vertical.

Fault: Pulling the handle up toward the shoulders or neck. Fix: Pull the handle in a straight line to the bottom of your ribs, just below the chest, keeping your elbows close to your sides.