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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back Biceps Glutes Quadriceps
- Equipment
- Machine
Gym Rowing Machine Normal Speed
4 steps Updated 29/08/2026
Gym Rowing Machine Normal Speed is a resistance exercise targeting Quadriceps (Quadriceps Femoris), Hamstrings (Biceps Femoris, Semitendinosus using Rowing Machine.
Step by step
How to perform it
- Sit on the rowing machine with your feet securely strapped into the footrests, knees bent, and hands grasping the handle with an overhand grip.
- Push through your legs to extend your knees and drive your body backward, keeping your arms straight until your legs are almost fully extended.
- Just before your legs are fully extended, pull the handle towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Reverse the motion by extending your arms forward first, then bending your knees to return to starting position. Repeat for the desired number of repetitions or time.
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Variations and related exercises
Gym Rowing Machine Fast Speed
Gym Rowing Machine Sprint Speed
4 Corners Side Step
Alternate Sprinter Lunge
Last updated: 29/08/2026
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Gym Rowing Machine Normal Speed
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