Rowing (with rowing machine)
- Zielmuskel
- —
- Equipment
- Leverage machine
- Körperregion
- Cardio
- Typ
- Aerobic
Rowing with a rowing machine is a low-impact, full-body cardio exercise that engages your legs, core, and upper body in a single fluid motion. It is highly effective for building cardiovascular endurance and burning calories without placing excessive stress on the joints. The rowing machine is suitable for all fitness levels and makes an excellent addition to any aerobic training program.
Rowing (with rowing machine): So führst du sie aus
- 1Sit on the rowing machine seat and secure your feet in the foot straps, positioning the strap across the widest part of your foot.
- 2Grip the handle with both hands using an overhand grip, keeping your wrists flat and relaxed.
- 3Start in the catch position: knees bent, shins vertical, arms straight, and torso leaning slightly forward from the hips — not the lower back.
- 4Initiate the drive by pressing through your heels to extend your legs powerfully.
- 5Once your legs are nearly straight, lean your torso back to approximately 45 degrees by hinging at the hips.
- 6Draw the handle in toward your lower ribs by pulling your elbows back and squeezing your shoulder blades together.
- 7Pause briefly at the finish position with legs extended, torso leaning back slightly, and the handle at your lower chest.
- 8Reverse the sequence for the recovery: extend your arms forward first, hinge your torso forward, then bend your knees to glide back to the catch position.
- 9Maintain a smooth, controlled rhythm throughout and breathe out on the drive and in on the recovery.
Technik-Tipps
- Drive with your legs first — they generate the majority of the power; avoid pulling with your arms before your legs are engaged.
- Keep your core braced throughout the entire stroke to protect your lower back and transfer force efficiently.
- Aim for a stroke rate of 18–24 strokes per minute when building endurance; higher rates do not automatically mean more intensity.
- Maintain a loose, relaxed grip on the handle to prevent forearm fatigue and wrist strain over longer sessions.
- Set the machine's damper (drag) to a moderate level (3–5) to practice technique; a higher setting does not always produce a better workout.
Häufige Fehler
- Pulling with the arms before driving with the legs — this wastes power and overloads the smaller muscles of the arms and shoulders instead of using the stronger leg drive.
- Rounding the lower back at the catch or throughout the stroke — this places harmful compressive forces on the lumbar spine and reduces power output.
- Shooting the hips back without moving the handle — sometimes called the 'bum shove', this breaks the chain of force and limits overall stroke efficiency.
- Leaning too far back at the finish — excessive layback past 45 degrees strains the lower back and does not add propulsive power.
- Rowing with a jerky, rushed recovery — rushing back to the catch disrupts rhythm and prevents the muscles from resetting properly between strokes.
Häufig gestellte Fragen
Is rowing on a rowing machine a good cardio workout?
Yes. Rowing is one of the most effective cardio exercises available. It elevates the heart rate quickly and sustains it throughout the session, making it excellent for improving cardiovascular endurance and burning calories. Because it engages both the upper and lower body simultaneously, it can burn more calories per minute than many single-limb cardio modalities.
How long should I row on a rowing machine for a good cardio session?
For general cardiovascular fitness, aim for 20–30 minutes of continuous rowing at a moderate, conversational pace. Beginners can start with 10–15 minute sessions and build up gradually. High-intensity interval sessions can be effective in as little as 15–20 minutes by alternating hard efforts with easier recovery strokes.
Is rowing on a rowing machine hard on the knees or joints?
Rowing is considered a low-impact exercise, meaning it places minimal stress on the joints compared to running or jumping. When performed with correct technique — especially keeping the shin angle no more than vertical at the catch and avoiding excessive knee flexion — it is generally well-tolerated even by people with mild knee discomfort.
What muscles does a rowing machine work?
Rowing is a full-body exercise. The leg push-off recruits the glutes, hamstrings, and quadriceps; the torso swing engages the core and spinal erectors; and the arm pull works the back, shoulders, and biceps. Because the drive integrates all of these segments together, rowing is often cited as one of the most complete aerobic exercises available.
What resistance setting should I use on a rowing machine?
Most people row effectively with the damper set between 3 and 5 on a Concept2-style machine, which mimics the feel of a lightweight racing shell. A higher damper setting increases drag but does not automatically increase fitness gains — it mainly makes each stroke feel heavier. Focus on technique and stroke power rather than chasing a high damper number.
