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<!DOCTYPE html><html lang="en-US"><head><meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><link rel="canonical" href="https://www.menshealth.com/fitness/a43386159/rowing-machine-exercises/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>5 Exercises to Improve Your Rowing Machine Cardio Workouts</title><meta name="title" content="5 Exercises to Improve Your Rowing Machine Cardio Workouts"/><meta name="description" content="Rowing machines are one of the best cardio tools in the gym. 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No matter if you choose a two-minute HIIT sprint or a 30-minute steady state row, cardio rowing can hit a range of"/><meta name="sailthru.tags" content="fitness,Fitness,muscle-musts,MUSCLE MUSTS,back-workout-videos,Blast Your Back,Men's Health-US"/><meta name="sailthru.date" content="2023-03-22 18:02:00"/><meta name="sailthru.socialtitle" content="5 Must-Do Exercises to Boost Your Rowing Machine Workouts "/><meta name="sailthru.contenttype" content="standard-article"/><meta id="m1" name="m1" itemprop="cssSelector " content=".content-hed"/><meta id="m2" name="m2" itemprop="cssSelector" content=".content-dek p"/><link href="/" itemscope itemtype="http://schema.org/SpeakableSpecification" itemref="m1 m2"/><link rel="prefetch" href="https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top&resize=640:*" as="image"/><link rel="preload" as="image" 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Rower","articleBody":"WHEN IT COMES to generating the most cardio and conditioning bang for your buck, very few pieces of fitness equipment are more effective than the rowing machine. No matter if you choose a two-minute HIIT sprint or a 30-minute steady state row, cardio rowing can hit a range of energy systems that will ultimately leave you gassed (in a good way). At the same time, each pull, push, and hinge is working your entire posterior chain—from your back and your glutes to your feet—helping you to hone your muscles as well.One of the cardio row’s ultimate tests is the 500 meter sprint, an all-out row assault in which the goal to hit the target distance in the shortest time possible—do it in under a minute and a half and consider yourself a superstar, say Men's Health fitness director Ebenezer Samuel, C.S.C.S. and advisory board member David Otey, C.S.C.S.“We're getting a lot of quad involvement and you're going from pushing and pulling— pushing with the lower body, pulling with the upper body—it can become very challenging,” Otey says. “The 500-meter portion tends to sit right in between some of those energy systems, which is why it's such a common and brutal program you’ll want to try and do.”Read more: Best Rowing MachinesTo better maximize your rowing speed and strength requires more than just rowing (although that will help). You’re also going to need a crushing combo of movements that will help to improve the two components of the rowing machine movement: hip extension and the actual pulling row motion.Samuel and Otey have you covered with these five exercises you should consider incorporating into your routine to make you a stronger rower once you hit the machine to test that 500 meter sprint.5 Must-Do Exercises to Power Up Your Cardio Row WorkoutsFarmer’s Carry3 to 4 sets of 30 to 45 secondsMost training routines can benefit from the farmer’s carries, since doing the exercise properly requires a full-body, top to bottom effort—from transferring force production power from your feet through your core all the way to your shoulders and back. Farmer's carries work your grip and core stability as you move from points A to B. If your rowing goal is to pull for 90 seconds, imagine the challenge of holding on to a pair of heavy dumbbells or kettlebells for that same period of time. It's a taxing, full-body exercise, just like the row. Bent-Over Dumbbell Row3 to 4 sets of 8 to 10 repsYou may not notice at first how this traditional back-blasting move mimics the top position of the cardio row—load pulled to your torso, legs extended—but bent-over rows put you in that same spot. With bent-over rows, you work on squeezing the shoulder blades in a manner similar to when you stretch and pull the row machine handles. This is going to allow you to develop greater velocity with each pull.“As we go through our rows, we can really learn how to allow that shoulder blade to move forward when we're letting the hand go away,” Otey says. “But then when we're going to initiate that pull, we're bringing that shoulder blade back to a comfortable spot to utilize both the shoulder girdle and back in the way we want to for this machine.\"Back Extension3 to 4 sets of 15 to 20 repsWhen fatigue hits during a row, it’s your lower back that takes the brunt of the force—which can lead to less cardio endurance and slower pull speeds. So like any other muscle, preparing the lower back is fundamental. Back extensions are a great move for learning how to make that connection from mid to lower back. Although you don’t need to stay rigid throughout, extensions, like the row, will require a degree of controlled flexibility and stability. You can also do these with just body weight or with an external load to help build core strength and train upper spine mobility. Deadlift4 to 6 sets of 3 to 5 repsRowing requires plenty of power as you squeeze your glutes to get into hip extension. You can build up the strength you need for this by moving heavy weight—which makes deadlifts your best friend for cardio rows. Creating power is one of the reasons why you’ll see top-level powerlifters excel at cardio rows, and no matter whether you prefer using a trap bar or straight bar, heavy pulls will help you get acclimated to the powerful glute squeeze you’ll rely on each time you’re pulling the row handle. With each deadlift rep, work on pulling with intent and speed—just as you would be pulling the row handle. Kettlebell Swing3 to 4 sets of 10 to 20 repsIt may not visually resemble the same motions as a cardio row, but the hip force and power generated by each kettlebell swing rep translates perfectly to your cardio row. Why? The movement hits the same muscle groups and muscle patterns, from hip and knee extension to the position's spinal stability and integrity to the way you'll create and generate force from the hips and feet. All of this is in play you when you're rowing at top-flight power.Kettlebell swings allow you to play around with rep schemes too. You can grab heavy weights and swing with low reps or light weights for high reps. You can even add cluster sets to your swings in order to continue generating max power. With cluster sets, you can go all-out heavy, but instead of slowing down as the reps get higher, drop the weight, reset after a few reps—maybe five sets of two work—then once again explode. Nail these and watch your cardio row time drop. ","wordCount":944,"articleSection":"Fitness","image":[{"@type":"ImageObject","height":1200,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=0.668xw:1.00xh;0.154xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=0.668xw:1.00xh;0.154xw,0&resize=1200:*","width":1200},{"@type":"ImageObject","height":900,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=0.668xw:1.00xh;0.154xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=0.8868xw:1xh;center,top&resize=1200:*","width":1200},{"@type":"ImageObject","height":675,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=0.668xw:1.00xh;0.154xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=1xw:0.84574xh;center,top&resize=1200:*","width":1200}],"mainEntityOfPage":{"@id":"https://www.menshealth.com/fitness/a43386159/rowing-machine-exercises/","@type":"WebPage","reviewedBy":[{"name":"Brett Williams, NASM","url":"https://www.menshealth.com/author/219325/brett-williams/","@type":"Person","description":"<p>Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.</p>","image":"https://hips.hearstapps.com/rover/profile_photos/6d7305e4-79ea-4c6f-b658-2f1da9bf88ba_1653484937.file"}]},"publisher":{"@type":"NewsMediaOrganization","name":"Men's Health","sameAs":["https://twitter.com/menshealthmag","https://www.tiktok.com/@menshealthmag","https://www.youtube.com/user/MensHealthMag/","https://www.facebook.com/MensHealth","https://www.instagram.com/menshealthmag/","https://www.pinterest.com/menshealthmag/"],"logo":{"@type":"ImageObject","url":"https://www.menshealth.com/_assets/design-tokens/menshealth/static/images/logos/logo-jsonld.94800b1.png","width":312,"height":60},"parentOrganization":{"@type":"NewsMediaOrganization","name":"Hearst Corporation"}},"keywords":["content-type: Default","locale: US","displayType: standard article"],"url":"https://www.menshealth.com/fitness/a43386159/rowing-machine-exercises/","isBasedOn":"https://www.menshealth.com/fitness/a43386159/rowing-machine-exercises/","isAccessibleForFree":"False","hasPart":[{"@type":"WebPageElement","isAccessibleForFree":"False","cssSelector":".content-container"}],"video":{"@type":"VideoObject","contentUrl":"https://streaming.hearstdigitalstudios.com/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/video_rover_16x9_1080p_hd_1679497577_13758.mp4","description":"Hit These Exercises To Improve Your Row | Men’s Health Muscle","duration":"PT13M41S","embedUrl":"https://glimmer.hearstapps.com/amp.html?embedId=a3e5529c-e64c-4725-a8b1-d41939ae7354","name":"5 Must-Do Exercises for Better Rowing Machine Workouts | Men’s Health Muscle","thumbnailUrl":"https://hips.hearstapps.com/hmg-prod/images/asian-chinese-gay-man-exercising-on-rowing-machine-royalty-free-image-1679498504.jpg?crop=1xw:0.84574xh;center,top","uploadDate":"2023-03-22T15:25:03.715007Z","transcript":"(upbeat music) - One of the most perfect ways that you can train your cardio and train your conditioning is something called the cardio row machine. You can get on there, you can go for a sprint, you can also go for say 20, 30 minutes, but no matter what you're doing, you're gonna wind up hitting key back muscle. You're gonna wind up hitting your glutes, you're gonna train a lot of things. You're gonna train multiple energy systems too. It really is the perfect cardio in my opinion. - Yeah, and when it comes to it, it's taxing everything. So, if we're looking at using your muscles, your posterior chain gets taxed from the bottom of your head to the bottom of your feet. We're getting a lot of quad involvement and you're going from pushing and pulling, pushing with the lower body, pulling with the upper body, it can become very challenging. And as Eb already alluded to, we're talking about different energy systems. So, if you're going for quick sprints or intermediate levels or long distance, your body needs different demands in order to give the energy necessary for that task. The 500 meter portion just tends to sit right in between some of those energy systems which is why it's such a common and brutal program you wanna try and do. - Exactly, and it's a blend of training and tests. It's a great way to test yourself. You wanna see how your cardio is? How is your conditioning? Survive a 500 meter row, try to get under a minute 30, you know you're in really great shape, but you can also just train on it, get that longer row, it's gonna wind up supporting that 500 meter row when you test it. And you can also get better at the cardio row, not by just rowing. It's a movement that really combines two ideas, we've got hip extension that powerful act of squeezing our glutes, and then you've got a basic row motion, and you can never row enough. So that means we can get better at our cardio row in the gym and we're gonna show you how to do that with these five moves. - Number five on the list for the exercise that are get your 500 meter row or your cardio rowing in a better position is going to be the farmer's carry. And the farmer's carry is such a staple because it's not only gonna work on your conditioning aspect, but your grip and your stability. Anybody who's been on a cardio rowing machine understands how important it is to go from driving your legs forward, maintaining position in that handle, and really transferring that force production power from your feet all the way through the root motion of the rower. this is gonna be so critical. And with farmers' carries we can test that over a nice duration of time which is very applicable to what we're gonna do with a rowing machine. - [Ebenzer] Exactly. You're aiming for say 130, 145 on your 500 meter row, imagine just holding kettlebells or walking with really heavy kettlebells for what? A minute 30, a minute 45 seconds. Doing three to four sets of that, you wind up taxing your whole body. I think the thing that people forget when they get on the rower is just how full body it is, and we really want to be able to squeeze on those handles. The more I can really squeeze and own the handles and pull from there. I'm gonna be able to get a stronger pull 'cause I can radiate better through my shoulders and we wanna have that, you're developing that when you're on the grip with the farmer's carry, that's why that's number five on our list. Number four on our list, one of the key functions when you're on the rower is that active rowing. So, we need to train that active rowing, one of the best ways you can do that for the cardio row is with a bent-over dumbbell row. So a couple great things happen when you're doing a bent-over dumbbell row. One, we're actually living essentially in the bottom position of our cardio at the very end. We're starting in that position, and you're gonna get a chance to, from that squeeze through your shoulder blades and we get the key function that we have to hit when we're thinking about rowing. The thing we wanna do differently when we're thinking about training this dumbbell bent-over row for the cardio row, is we want to think about getting some length through our mid-back, and letting our shoulder blades separate. When you're on the cardio row, you wanna pick up as much length as you can at the bottom when you're reaching for that handle that way you can pull back over a greater length that's gonna give you a chance to create that much more velocity. So, you get to practice that and you wanna practice that when you're thinking about rowing in particular for the cardio row. - Yeah, one of the key things when you're going through a rowing pattern is connecting your arms with your back, and that really starts with something called scapulohumeral rhythm, which is really basically your shoulder blades and how they operate through the movement of a pulling pattern. So as we go through our rows, we can really learn how to allow that shoulder blade to move forward when we're letting the hand go away, but then when we're going to initiate that pull, we're bringing that shoulder blade back to a comfortable spot to utilize both the shoulder girdle and back in the way we want to for this machine. - Exactly. Spinal mobility winds up being key when you're on the cardio row. So we wanna use this dumbbell row to train that. You wanna think about doing this for anywhere from three to four sets of eight to ten reps and really focus on getting that length, get stretched out and then pull with power, go through that full motion, you're completing the top half of your cardio row when you're doing that. - At number three we're gonna go with back extensions. Back extensions are a great move to pair up with getting prepared for cardio rowing because the fact of the matter is, your lower back is in the position for what you're trying to do from a lower body to upper body standpoint. The key with rowing is, like I said before, connecting your lower body force production with the upper body. And your lower back tends to be that midpoint in between. So, when your hips get fatigued and your upper body gets fatigued, your lower back is the one that's bearing the brunt of the force. In order to do this, we wanna learn how to properly connect our mid-back and low back to understand that you don't have to stay rigid through every motion, but you should have some controlled flexibility and controlled stability when moving through a rowing type of pattern. Now the back extension themselves will also connect with you doing hip extension, but then knowing how to leverage and create some of that accountability at that lower back. You might feel some tightness in your lower back. Tightness in your lower back is not a bad thing. You're going to feel fatigued just like any other muscle, but we do need to prepare it appropriately just like any other muscle. - Exactly, I like this too because you can also take the reps a little bit higher. When we're on that cardio row, especially if you're doing that 500, you're going hard for 90 seconds. So it helps to build a little bit of that resiliency, and you can build that on the lower back extension. You can can take the reps a little bit higher. We still want to have a little bit of a load in front of us 'cause that's gonna allow us to do the exact same thing we were doing with that dumbbell row and get a little bit of that full motion with our shoulders and start to train that strength, train a little bit of that mobility through our upper spine, so we wanna take our time with this, but we can get the reps a little bit higher. I like to be around three to four sets of anywhere from 15 to 20 reps, and like Dave said work through a little bit of soreness or tightness if you have it. This is a nice safe way that you can really, really connect with that lower back and build a lot of the core strength you're gonna need on the rower. Number two on our list, and now we're starting to get to the critical ideas that go into rowing. The key thing you have to do when you row is really squeeze your glutes, get into hip extension, that's where you're able to produce your most power in general on any movement. And so it's gonna wind up driving your ability to own the row. Best way to get that glute squeeze and really teach hip extension at a base level, and really do it with a heavy weight which is gonna wind up translating to the rower very well, is going to be your basic deadlift. And you want to try to focus on this with one of two implements, either with the trap bar or with the barbell, they both have their strengths and weaknesses. Either way, we want to be able to train this one heavy and it's gonna teach us that powerful glute squeeze. We're also gonna get a lot more core stability and mid-back stability out of, and strength out of that than you may think. - And the key thing with doing a deadlift is by lifting dead weight through space and there's no greater feeling than that when going to the rower letting the handles go all the way in and then needing to initiate from scratch on each and every single pull. And that's where the deadlift comes into play because not only are we focusing on hip extension that people tend to think of with a deadlift, but we're focusing on knee extension as well. And knee extension with hip extension is going to involve both the quadriceps and hamstrings, the glutes, and your hip flexors, everything involved in order to create this task of pulling the handles back which is very unique to a movement such as that. And there's no better way to translate that by getting some heavy weight in your hands whether it's pronated in front with a barbell or you're the center of mass inside of a trap bar, whatever you feel comfortable with is great but understanding that the depth of going with a normal deadlift itself is going to be important because as we've talked about with cardio rowing, allowing that handle to get in closer towards the wheel is gonna allow you to generate more power and more force to get more meters under your belt when creating this task. - Exactly. We wanna get every single rep as long as possible, so that may, if you're doing the trap bar deadlift, you may wanna flip the handles and go to a low handle trap bar deadlift. Do you wanna wind up lifting a little bit lighter? But we're gonna, we're going through a larger range of motion. You want to be able to maximize that range of motion on the rower. The more and longer distance over which I can pull the better. It's interesting too, when you look at some of the best row records in the 500, you're looking at those done by power lifters who are incredibly powerful at the deadlift because, and that just goes to show how much this deadlift is gonna wind up translating into your rowing. We can keep the reps low here. You can work say anywhere from four to six sets of three to five reps because we are focusing on power. What you're trying to do when you get on the rower when I get on for a 500 meter row, I wanna think about every single pull is my three to five rep pull when I'm doing a deadlift, I'm trying to max out over and over and over on that rower, so, I'm capturing power on every single rep. I wanna ask you a question trap bar or barbell? There are different strengths and weaknesses to these when they translate to the rower too. - Yeah, I mean, I'm gonna preferably go with a trap bar type of setup, mainly because of how it can function with all the muscles around it, but you almost can't go wrong when deciding that. I think what's appropriate is when you choose your programming, you choose the implement that is gonna keep you getting stronger and keep you in a really good position. And if you can do that, that's great. I think like you've mentioned, the key thing though is translating to power, which means intent. How much force can I put into this? I'm not just moving the barbell up with weight on it. I'm moving it up with intent and speed because that's what you're gonna need if you want to have a really impressive 500 meter row time. - Exactly. What's gonna, what will happen though, if you are on the trap bar, you're gonna be able to lift heavier. So take advantage of that and try to get the trap bar into your routine. Don't shy away from the barbell though because the position of your hands on the barbell is going to come very close to mimicking exactly what you get with the rower handle. We get a chance to work on breaking the bar which is the exact same thing we want to do when we're attacking the rower handle and we get to work on our grip in the exact same position that you're gonna be on the rower. So either deadlift winds up having value that's number two on our list. - And at number one is the kettlebell swing. And the kettlebell swing is a great translator into your cardio rowing. Because it takes everything we've already talked about, hip extension, knee extension, maintaining spinal stability and integrity, creating and generating force from the hips and feet. Those are all things that you're gonna wanna do in your rower. And it might not look exactly like the pattern, but I can tell you that it's gonna use a lot of the same mechanisms and muscles that you want, if you want to have an impressive 500 meter row. - It's also a unique movement in that you can sustain it the same way you would a 500 meter row. We can go for 60 seconds, we can go for 90 seconds, or you can dare to challenge yourself with a heavy load as you're doing that. The great thing I think you get about it that's different from the deadlift, we can wind up deadlifting slowly at times, we're not necessarily gonna be as powerful as we want to be on on the deadlift, especially as we get heavier. With the kettlebell swing, every single rep is power. You're teaching yourself and getting yourself in a power mindset that's gonna wind up translating very, very well to the rower. I think you can play with a lot of different reps games here, you can be say three to four sets of anywhere from 10 to 20 reps. Don't be afraid to even drop lower than that, they'll pick up very heavy kettlebells. We want to build that power engine, so that we can repeat that power over and over and over, that's what works very well in the rower. And I think one of the best parts and ways you can approach it as well is by going into something like cluster sets. - [Ebenzer] Yeah. - Where you're doing sets of sets. So a cluster set in its entirety would be, if I was doing 10 repetitions, I might do five mini sets of two to get my one set of 10. And I think it's a great way that you can focus on the power production and intent, but you're also spreading it out, so you can make the most of every single repetition that you're doing. Now, the unique part about a kettlebell swing also is understanding that you have to control the eccentric and really load that muscle before you explode through the kettlebell swing, that's not something you have to do on a rower because as the handle comes in, it's not necessarily pulling you in towards the rower. And that's something you have to learn in order for the most effective way of using your muscles is how do I properly load the muscle when I'm going into it to create the most power possible. So the kettlebell swing can be a great transition point for learning that mechanism, so, you can translate it to the rower in the way that it's not gonna force you to do it. - One more way, you can use kettlebell swings, and I love to do this. Remember, we're using these to really work on our hip extension power and to teach ourselves power. So you can do say five to ten reps of kettlebell swings. Go straight from that kettlebell swing onto a rower, row for say 10, 20 strokes, however you want to do it. Keep that sprinty. The kettlebell swing is going to wind up making your row stroke better because you are taking the power you generate through your hips. You understand that when you get off of a good kettlebell swing then you take that right to the rower and implement it. So there are so many ways you can use kettlebell swings that's why it's number one on your list, but all five of these moves if you're really trying to get better at your cardio row, you've gotta find a way to get them into your routine. And once you do that you're gonna see those cardio row times drop, we're gonna see you on the leaderboard one day."},"description":"Rowing machines are one of the best cardio tools in the gym. 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/ 2);}}@media(min-width: 90rem){.css-ig50jk{margin:auto;max-width:calc(20.625rem * 2 - 1rem);padding:0 1rem;margin-left:calc((100vw - calc(20.625rem * 2 - 1rem)) / 2);}}@media(min-width: 64rem){body:has(#page-settings[data-has-sponsor]) .css-ig50jk{text-align:start;}}.css-cwf8sr{list-style:none;margin:0 auto;max-width:75rem;padding:0.9375rem 0 0;color:#525252;font-size:0.70028rem;line-height:1.2;font-family:GraviticaMono,GraviticaMono-roboto,GraviticaMono-local,Helvetica,Arial,Sans-serif;font-weight:300;letter-spacing:0rem;}@media(min-width: 20rem){.css-cwf8sr{padding-left:0;}}@media(min-width: 30rem){.css-cwf8sr{padding-left:0;}}@media(min-width: 40.625rem){.css-cwf8sr{padding:1.25rem 0 0 0;padding-left:0;}}@media(min-width: 48rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 61.25rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 64rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 73.75rem){.css-cwf8sr{padding:1.25rem 0 0;}}@media(min-width: 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48rem){.css-84l3du{font-size:0.75rem;line-height:1.6;}}@media(min-width: 48rem){.css-84l3du{font-size:0.75rem;line-height:1.1;}}@media(min-width: 64rem){.css-84l3du{font-size:0.875rem;line-height:1.1;}}.css-1wadzyw{margin-right:0.25rem;width:15px;height:15px;}.css-17mvcka{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:flex-start;-webkit-box-align:flex-start;-ms-flex-align:flex-start;align-items:flex-start;}.css-18jz25a{gap:5px;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;position:relative;margin-top:0.9375rem;}.css-c5i658{background-color:#D2232E;border:0.0625rem solid 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#D2232E;color:#D2232E;}.css-c5i658:disabled{background-color:#F3F4F6;color:#A3A3A3;cursor:not-allowed;}.css-c5i658+.css-c5i658{margin-left:1rem;}.css-c5i658:focus{outline:0.125rem dotted #000000;outline-offset:0.25rem;}.css-c5i658 em,.css-c5i658 i{font-family:NeueHaas,NeueHaas-roboto,NeueHaas-local,Helvetica,Arial,sans-serif;}.css-c5i658:focus-visible{outline:0.125rem dotted #000000;outline-offset:0.25rem;}.css-bl5vq9{width:1rem;height:1rem;margin-right:0.625rem;margin-top:-0.08rem;}.css-rvut74{display:initial;width:1rem;height:1rem;margin-right:0.625rem;margin-top:-0.08rem;}.css-k008qs{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;}.css-1q1kaac{margin-bottom:0.9375rem;position:relative;}@media(max-width: 64rem){.css-1q1kaac{max-width:calc(100vw - (1rem * 2));margin-left:1rem;margin-right:1rem;}.css-1q1kaac .e1spmc110{width:100vw;margin-left:calc(-1 * 1rem);}}@media(min-width: 48rem) and (max-width: 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48rem){.css-ovd4yx{width:2.3125rem;height:3rem;margin-right:.25rem;}}.css-157wciq{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-g939jb{width:100%;height:100%;object-fit:cover;cursor:pointer;}.css-4oaay7{position:relative;padding-left:0rem;padding-right:0rem;font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}@media(min-width: 48rem){.css-4oaay7{padding-left:3.5rem;padding-right:3.5rem;}}@media(min-width: 48rem) and (max-width: 61.25rem){.css-4oaay7{max-width:45.25rem;margin-left:auto;margin-right:auto;}}@media(min-width: 61.25rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 73.75rem) and (max-width: 100rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}@media(min-width: 90rem){.css-4oaay7{padding-left:0rem;padding-right:0rem;}}.css-4oaay7:after{clear:both;content:" ";display:block;font-size:0.7rem;line-height:1.5rem;height:0rem;visibility:hidden;}.css-4oaay7 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64rem){.css-1u8nva5{margin-right:var(--sponsor-panel-width, auto);}}@media print{.css-1u8nva5{display:none;}}body:has(#page-settings[data-has-sponsor]) .css-1u8nva5{margin-top:25vh;top:-25vh;}@media(min-width: 64rem){body:has(#page-settings[data-has-sponsor]) .css-1u8nva5{margin-top:auto;top:auto;}}.css-1ss7lvu{padding:0 0.938rem;margin:0 auto;max-width:75rem;}@media(min-width: 40.625rem){.css-1ss7lvu{padding:0 2.5rem;}}.css-iz4391{display:grid;grid-gap:0.5rem;grid-template-rows:1fr 1fr;line-height:1;}@media(min-width: 48rem){.css-iz4391{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;grid-gap:10%;grid-template-columns:auto 1fr;grid-template-rows:1fr;}}.css-y32z9d{display:block;width:8.5rem;max-height:1.4375rem;}.css-6uae8g{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:grid;margin-left:-1.25rem;grid-auto-columns:minmax(3rem, 3rem);grid-auto-flow:column;}@media(min-width: 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0;line-height:1.4;}.css-i7117i span{display:block;margin-top:1rem;}.css-lqx6q4{padding-top:0.9375rem;line-height:2;}.css-r7fsoq{padding:0.625rem 0.625rem 0.625rem 0;-webkit-text-decoration:none;text-decoration:none;padding-right:1.25rem;}@media (any-hover: hover){.css-r7fsoq{-webkit-transition:color 0.3s ease-in-out;transition:color 0.3s ease-in-out;}.css-r7fsoq:hover{-webkit-text-decoration:underline;text-decoration:underline;}}.css-5tjtfu{display:inline-block;margin:1.875rem 0.9375rem 1.25rem 0;}.css-1w3f6pu{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-1w3f6pu{text-align:left;}}@media(min-width: 48rem){.css-1w3f6pu{text-align:center;}}.css-1w3f6pu:hover{background-color:#D4D4D4;color:#000;}.css-v86xmh{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-v86xmh{text-align:left;}}@media(min-width: 48rem){.css-v86xmh{text-align:center;}}.css-v86xmh:hover{background-color:#D4D4D4;color:#000;}.css-1wohilq{position:fixed;bottom:0;width:100%;z-index:10000000;background-color:#E5E5E5;color:#000000;text-align:center;}@media(min-width: 61.25rem){.css-1wohilq{display:none;}}.css-6bu6ey{min-width:18.75rem;text-align:center;z-index:2000000;position:relative;}.css-1o9hvj{visibility:hidden;position:absolute;right:0.625rem;bottom:auto;top:-0.7rem;padding:0rem;margin:0rem;-webkit-text-decoration:none;text-decoration:none;z-index:2000000;box-sizing:content-box;width:1.4rem;height:1.4rem;border:2px solid white;border-radius:1em;color:#000000;text-overflow:clip;cursor:pointer;background-color:#000000;box-shadow:1px 1px 4px 0 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itemprop="item" href="/fitness/a43386159/rowing-machine-exercises/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="5 Must-Do Exercises to Make You a Better Rower" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a43386159/rowing-machine-exercises/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">5 Must-Do Exercises to Make You a Better Rower</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-1fe3l3x e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>5 Must-Do Exercises to Make You a Better Rower<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>Want to have a stronger pull and a more powerful leg drive? Try these moves before your next cardio session.</p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">By <a data-theme-key="popover-trigger" title="Jeff Tomko" alt href="/author/222925/jeff-tomko/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Jeff Tomko</a></span><time class="css-1rh34jw e1f1sunr4">Published: Mar 22, 2023 2:02 PM EDT</time></address><div data-element="expert-bylines" class="css-fmpqrk escjxm04"><div class="css-1dm2iju escjxm05"><span class="css-84l3du escjxm02"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/verified.a84216f.svg?primary=%2523525252" loading="lazy" data-testid="dynamic-svg-base" height="15" width="15" alt="Verified" class="css-1wadzyw escjxm01"/>Reviewed by <a data-theme-key="popover-trigger" title="Brett Williams, NASM" alt href="/author/219325/brett-williams/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Brett Williams, NASM</a></span></div></div></div><div class="no-print css-17mvcka e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save" class="contentSaveButton css-c5i658 e12nq69g1"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" loading="lazy" data-testid="base-image" height="24" width="24" alt="bookmarks" class="eah8dyz1 css-rvut74"/>Save Article</button></div></div></div></div></section></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div class="standard-container content-container article-container css-1q1kaac et2g3wt3"><div class="content-lead css-1f8o566 et2g3wt5"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-position="3" data-dock="true" data-disable-ads="false" data-sticky="true" data-muted="true" data-journey-blur="true" class="video-player css-guxj2g e1hzgkwu0"><div class="video-player-wrapper"><video playsinline></video></div><div class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for 5 Must-Do Exercises for Better Rowing Machine Workouts | Men’s Health Muscle" title="Video player poster image" fetchpriority="high" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-4oaay7 et2g3wt6"><p data-journey-content="true" data-node-id="0" class="css-1nd4gv7 emevuu60"><strong>WHEN IT COMES</strong> to generating the most cardio and conditioning bang for your buck, very few pieces of fitness equipment are more effective than the <a href="https://www.menshealth.com/fitness/a19524129/health-benefits-rowing-workouts-men/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19524129/health-benefits-rowing-workouts-men/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="rowing machine" class="body-link css-1d8p8n5 emevuu60">rowing machine</a>. </p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">No matter if you choose a two-minute HIIT sprint or a 30-minute steady state row, cardio rowing can hit a range of <a href="https://www.menshealth.com/fitness/a34892959/energy-systems/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a34892959/energy-systems/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="energy systems" class="body-link css-1d8p8n5 emevuu60">energy systems</a> that will ultimately leave you gassed (in a good way). At the same time, each pull, push, and hinge is working your entire posterior chain—from your back and your glutes to your feet—helping you to hone your muscles as well.</p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">One of the cardio row’s ultimate tests is the 500 meter sprint, an all-out row assault in which the goal to hit the target distance in the shortest time possible—do it in under a minute and a half and consider yourself a superstar, say <em>Men's Health</em> fitness director <a href="https://www.instagram.com/ebenezersamuel23/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">Ebenezer Samuel, C.S.C.S.</a> and advisory board member <a href="https://www.instagram.com/davidoteyfit/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/davidoteyfit/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="David Otey, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">David Otey, C.S.C.S.</a></p><section data-embed="watch-next" data-lazy-id="P0-11" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-1nd4gv7 emevuu60">“We're getting a lot of quad involvement and you're going from pushing and pulling— pushing with the lower body, pulling with the upper body—it can become very challenging,” Otey says. “The 500-meter portion tends to sit right in between some of those energy systems, which is why it's such a common and brutal program you’ll want to try and do.”</p><p data-journey-content="true" data-node-id="5" class="css-1nd4gv7 emevuu60"><strong><em>Read more: <a href="https://www.menshealth.com/fitness/g26014893/best-rowing-machines/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/g26014893/best-rowing-machines/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Best Rowing Machines" class="body-link css-1d8p8n5 emevuu60">Best Rowing Machines</a></em></strong></p><p data-journey-content="true" data-node-id="6" class="css-1nd4gv7 emevuu60">To better maximize your rowing speed and strength requires more than just rowing (although that will help). You’re also going to need a crushing combo of movements that will help to improve the two components of the rowing machine movement: hip extension and the actual pulling row motion.<strong><em></em></strong></p><p data-journey-content="true" data-node-id="7" class="css-1nd4gv7 emevuu60">Samuel and Otey have you covered with these five exercises you should consider incorporating into your routine to make you a stronger rower once you hit the machine to test that 500 meter sprint.</p><h2 data-node-id="8" class="body-h3 css-15argfy emevuu60">5 Must-Do Exercises to Power Up Your Cardio Row Workouts</h2><h2 data-node-id="9" class="body-h4 css-4py10e emevuu60"><strong>Farmer’s Carry</strong></h2><p data-journey-content="true" data-node-id="10" class="css-1nd4gv7 emevuu60"><strong><em>3 to 4 sets of 30 to 45 seconds</em></strong></p><p data-journey-content="true" data-node-id="11" class="css-1nd4gv7 emevuu60">Most training routines can benefit from the farmer’s carries, since doing the exercise properly requires a full-body, top to bottom effort—from transferring force production power from your feet through your core all the way to your shoulders and back. </p><p data-journey-content="true" data-node-id="12" class="css-1nd4gv7 emevuu60">Farmer's carries work your grip and core stability as you move from points A to B. If your rowing goal is to pull for 90 seconds, imagine the challenge of holding on to a pair of heavy dumbbells or kettlebells for that same period of time. It's a taxing, full-body exercise, just like the row. </p><h2 data-node-id="13" class="body-h4 css-4py10e emevuu60"><strong>Bent-Over Dumbbell Row</strong></h2><p data-journey-content="true" data-node-id="14" class="css-1nd4gv7 emevuu60"><strong><em>3 to 4 sets of 8 to 10 reps</em></strong></p><p data-journey-content="true" data-node-id="15" class="css-1nd4gv7 emevuu60">You may not notice at first how this traditional back-blasting move mimics the top position of the cardio row—load pulled to your torso, legs extended—but bent-over rows put you in that same spot. </p><p data-journey-content="true" data-node-id="16" class="css-1nd4gv7 emevuu60">With bent-over rows, you work on squeezing the shoulder blades in a manner similar to when you stretch and pull the row machine handles. This is going to allow you to develop greater velocity with each pull.</p><p data-journey-content="true" data-node-id="17" class="css-1nd4gv7 emevuu60">“As we go through our rows, we can really learn how to allow that shoulder blade to move forward when we're letting the hand go away,” Otey says. “But then when we're going to initiate that pull, we're bringing that shoulder blade back to a comfortable spot to utilize both the shoulder girdle and back in the way we want to for this machine."</p><h2 data-node-id="18" class="body-h4 css-4py10e emevuu60"><strong>Back Extension</strong></h2><p data-journey-content="true" data-node-id="19" class="css-1nd4gv7 emevuu60"><strong><em>3 to 4 sets of 15 to 20 reps</em></strong></p><p data-journey-content="true" data-node-id="20" class="css-1nd4gv7 emevuu60">When fatigue hits during a row, it’s your lower back that takes the brunt of the force—which can lead to less cardio endurance and slower pull speeds. So like any other muscle, preparing the lower back is fundamental. </p><p data-journey-content="true" data-node-id="21" class="css-1nd4gv7 emevuu60">Back extensions are a great move for learning how to make that connection from mid to lower back. Although you don’t need to stay rigid throughout, extensions, like the row, will require a degree of controlled flexibility and stability. You can also do these with just body weight or with an external load to help build core strength and train upper spine mobility. </p><h2 data-node-id="22" class="body-h4 css-4py10e emevuu60"><strong>Deadlift</strong></h2><p data-journey-content="true" data-node-id="23" class="css-1nd4gv7 emevuu60"><strong><em>4 to 6 sets of 3 to 5 reps</em></strong></p><p data-journey-content="true" data-node-id="24" class="css-1nd4gv7 emevuu60">Rowing requires plenty of power as you squeeze your glutes to get into hip extension. You can build up the strength you need for this by moving heavy weight—which makes deadlifts your best friend for cardio rows. </p><p data-journey-content="true" data-node-id="25" class="css-1nd4gv7 emevuu60">Creating power is one of the reasons why you’ll see top-level powerlifters excel at cardio rows, and no matter whether you prefer using a trap bar or straight bar, heavy pulls will help you get acclimated to the powerful glute squeeze you’ll rely on each time you’re pulling the row handle. </p><p data-journey-content="true" data-node-id="26" class="css-1nd4gv7 emevuu60">With each deadlift rep, work on pulling with intent and speed—just as you would be pulling the row handle. </p><h2 data-node-id="27" class="body-h4 css-4py10e emevuu60"><strong>Kettlebell Swing</strong></h2><p data-journey-content="true" data-node-id="28" class="css-1nd4gv7 emevuu60"><strong>3 to 4 sets of 10 to 20 reps</strong></p><p data-journey-content="true" data-node-id="29" class="css-1nd4gv7 emevuu60">It may not visually resemble the same motions as a cardio row, but the hip force and power generated by each kettlebell swing rep translates perfectly to your cardio row. </p><p data-journey-content="true" data-node-id="30" class="css-1nd4gv7 emevuu60">Why? The movement hits the same muscle groups and muscle patterns, from hip and knee extension to the position's spinal stability and integrity to the way you'll create and generate force from the hips and feet. All of this is in play you when you're rowing at top-flight power.</p><p data-journey-content="true" data-node-id="31" class="css-1nd4gv7 emevuu60">Kettlebell swings allow you to play around with rep schemes too. You can grab heavy weights and swing with low reps or light weights for high reps. You can even add cluster sets to your swings in order to continue generating max power. With cluster sets, you can go all-out heavy, but instead of slowing down as the reps get higher, drop the weight, reset after a few reps—maybe five sets of two work—then once again explode. Nail these and watch your cardio row time drop. </p><div data-journey-blur="partial" data-ad-exclude="true" class="css-19m4yzp e1jy25xv0"><div class="css-sfzxfp ev8dhu59"><span class="css-3mrz81 ev8dhu51"><img src="https://hips.hearstapps.com/rover/profile_photos/6d7305e4-79ea-4c6f-b658-2f1da9bf88ba_1653484937.file?fill=1:1&resize=120:*" alt="Headshot of Brett Williams, NASM" title="Headshot of Brett Williams, NASM" width="100%" height="100%" decoding="async" loading="lazy" class="css-o0wq4v ev8dhu53"/></span><div class="css-gorqpr ev8dhu58"><span class="css-xt43iu ev8dhu52">Reviewed by</span><span class="css-0 ev8dhu56"><a data-theme-key="base-link" href="/author/219325/brett-williams/" class="e1c1bym13 css-1kjscan e1c1bym14"><span>Brett Williams, NASM</span></a></span></div><div class="css-1dsojn8 ev8dhu55"><div class="css-14eatc2 ev8dhu54"><p>Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. 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You can get on there, you can go for a sprint, you can also go for say 20, 30 minutes, but no matter what you're doing, you're gonna wind up hitting key back muscle. You're gonna wind up hitting your glutes, you're gonna train a lot of things. You're gonna train multiple energy systems too. It really is the perfect cardio in my opinion. - Yeah, and when it comes to it, it's taxing everything. So, if we're looking at using your muscles, your posterior chain gets taxed from the bottom of your head to the bottom of your feet. We're getting a lot of quad involvement and you're going from pushing and pulling, pushing with the lower body, pulling with the upper body, it can become very challenging. And as Eb already alluded to, we're talking about different energy systems. So, if you're going for quick sprints or intermediate levels or long distance, your body needs different demands in order to give the energy necessary for that task. The 500 meter portion just tends to sit right in between some of those energy systems which is why it's such a common and brutal program you wanna try and do. - Exactly, and it's a blend of training and tests. It's a great way to test yourself. You wanna see how your cardio is? How is your conditioning? Survive a 500 meter row, try to get under a minute 30, you know you're in really great shape, but you can also just train on it, get that longer row, it's gonna wind up supporting that 500 meter row when you test it. And you can also get better at the cardio row, not by just rowing. It's a movement that really combines two ideas, we've got hip extension that powerful act of squeezing our glutes, and then you've got a basic row motion, and you can never row enough. So that means we can get better at our cardio row in the gym and we're gonna show you how to do that with these five moves. - Number five on the list for the exercise that are get your 500 meter row or your cardio rowing in a better position is going to be the farmer's carry. And the farmer's carry is such a staple because it's not only gonna work on your conditioning aspect, but your grip and your stability. Anybody who's been on a cardio rowing machine understands how important it is to go from driving your legs forward, maintaining position in that handle, and really transferring that force production power from your feet all the way through the root motion of the rower. this is gonna be so critical. And with farmers' carries we can test that over a nice duration of time which is very applicable to what we're gonna do with a rowing machine. - [Ebenzer] Exactly. You're aiming for say 130, 145 on your 500 meter row, imagine just holding kettlebells or walking with really heavy kettlebells for what? A minute 30, a minute 45 seconds. Doing three to four sets of that, you wind up taxing your whole body. I think the thing that people forget when they get on the rower is just how full body it is, and we really want to be able to squeeze on those handles. The more I can really squeeze and own the handles and pull from there. I'm gonna be able to get a stronger pull 'cause I can radiate better through my shoulders and we wanna have that, you're developing that when you're on the grip with the farmer's carry, that's why that's number five on our list. Number four on our list, one of the key functions when you're on the rower is that active rowing. So, we need to train that active rowing, one of the best ways you can do that for the cardio row is with a bent-over dumbbell row. So a couple great things happen when you're doing a bent-over dumbbell row. One, we're actually living essentially in the bottom position of our cardio at the very end. We're starting in that position, and you're gonna get a chance to, from that squeeze through your shoulder blades and we get the key function that we have to hit when we're thinking about rowing. The thing we wanna do differently when we're thinking about training this dumbbell bent-over row for the cardio row, is we want to think about getting some length through our mid-back, and letting our shoulder blades separate. When you're on the cardio row, you wanna pick up as much length as you can at the bottom when you're reaching for that handle that way you can pull back over a greater length that's gonna give you a chance to create that much more velocity. So, you get to practice that and you wanna practice that when you're thinking about rowing in particular for the cardio row. - Yeah, one of the key things when you're going through a rowing pattern is connecting your arms with your back, and that really starts with something called scapulohumeral rhythm, which is really basically your shoulder blades and how they operate through the movement of a pulling pattern. So as we go through our rows, we can really learn how to allow that shoulder blade to move forward when we're letting the hand go away, but then when we're going to initiate that pull, we're bringing that shoulder blade back to a comfortable spot to utilize both the shoulder girdle and back in the way we want to for this machine. - Exactly. Spinal mobility winds up being key when you're on the cardio row. So we wanna use this dumbbell row to train that. You wanna think about doing this for anywhere from three to four sets of eight to ten reps and really focus on getting that length, get stretched out and then pull with power, go through that full motion, you're completing the top half of your cardio row when you're doing that. - At number three we're gonna go with back extensions. Back extensions are a great move to pair up with getting prepared for cardio rowing because the fact of the matter is, your lower back is in the position for what you're trying to do from a lower body to upper body standpoint. The key with rowing is, like I said before, connecting your lower body force production with the upper body. And your lower back tends to be that midpoint in between. So, when your hips get fatigued and your upper body gets fatigued, your lower back is the one that's bearing the brunt of the force. In order to do this, we wanna learn how to properly connect our mid-back and low back to understand that you don't have to stay rigid through every motion, but you should have some controlled flexibility and controlled stability when moving through a rowing type of pattern. Now the back extension themselves will also connect with you doing hip extension, but then knowing how to leverage and create some of that accountability at that lower back. You might feel some tightness in your lower back. Tightness in your lower back is not a bad thing. You're going to feel fatigued just like any other muscle, but we do need to prepare it appropriately just like any other muscle. - Exactly, I like this too because you can also take the reps a little bit higher. When we're on that cardio row, especially if you're doing that 500, you're going hard for 90 seconds. So it helps to build a little bit of that resiliency, and you can build that on the lower back extension. You can can take the reps a little bit higher. We still want to have a little bit of a load in front of us 'cause that's gonna allow us to do the exact same thing we were doing with that dumbbell row and get a little bit of that full motion with our shoulders and start to train that strength, train a little bit of that mobility through our upper spine, so we wanna take our time with this, but we can get the reps a little bit higher. I like to be around three to four sets of anywhere from 15 to 20 reps, and like Dave said work through a little bit of soreness or tightness if you have it. This is a nice safe way that you can really, really connect with that lower back and build a lot of the core strength you're gonna need on the rower. Number two on our list, and now we're starting to get to the critical ideas that go into rowing. The key thing you have to do when you row is really squeeze your glutes, get into hip extension, that's where you're able to produce your most power in general on any movement. And so it's gonna wind up driving your ability to own the row. Best way to get that glute squeeze and really teach hip extension at a base level, and really do it with a heavy weight which is gonna wind up translating to the rower very well, is going to be your basic deadlift. And you want to try to focus on this with one of two implements, either with the trap bar or with the barbell, they both have their strengths and weaknesses. Either way, we want to be able to train this one heavy and it's gonna teach us that powerful glute squeeze. We're also gonna get a lot more core stability and mid-back stability out of, and strength out of that than you may think. - And the key thing with doing a deadlift is by lifting dead weight through space and there's no greater feeling than that when going to the rower letting the handles go all the way in and then needing to initiate from scratch on each and every single pull. And that's where the deadlift comes into play because not only are we focusing on hip extension that people tend to think of with a deadlift, but we're focusing on knee extension as well. And knee extension with hip extension is going to involve both the quadriceps and hamstrings, the glutes, and your hip flexors, everything involved in order to create this task of pulling the handles back which is very unique to a movement such as that. And there's no better way to translate that by getting some heavy weight in your hands whether it's pronated in front with a barbell or you're the center of mass inside of a trap bar, whatever you feel comfortable with is great but understanding that the depth of going with a normal deadlift itself is going to be important because as we've talked about with cardio rowing, allowing that handle to get in closer towards the wheel is gonna allow you to generate more power and more force to get more meters under your belt when creating this task. - Exactly. We wanna get every single rep as long as possible, so that may, if you're doing the trap bar deadlift, you may wanna flip the handles and go to a low handle trap bar deadlift. Do you wanna wind up lifting a little bit lighter? But we're gonna, we're going through a larger range of motion. You want to be able to maximize that range of motion on the rower. The more and longer distance over which I can pull the better. It's interesting too, when you look at some of the best row records in the 500, you're looking at those done by power lifters who are incredibly powerful at the deadlift because, and that just goes to show how much this deadlift is gonna wind up translating into your rowing. We can keep the reps low here. You can work say anywhere from four to six sets of three to five reps because we are focusing on power. What you're trying to do when you get on the rower when I get on for a 500 meter row, I wanna think about every single pull is my three to five rep pull when I'm doing a deadlift, I'm trying to max out over and over and over on that rower, so, I'm capturing power on every single rep. I wanna ask you a question trap bar or barbell? There are different strengths and weaknesses to these when they translate to the rower too. - Yeah, I mean, I'm gonna preferably go with a trap bar type of setup, mainly because of how it can function with all the muscles around it, but you almost can't go wrong when deciding that. I think what's appropriate is when you choose your programming, you choose the implement that is gonna keep you getting stronger and keep you in a really good position. And if you can do that, that's great. I think like you've mentioned, the key thing though is translating to power, which means intent. How much force can I put into this? I'm not just moving the barbell up with weight on it. I'm moving it up with intent and speed because that's what you're gonna need if you want to have a really impressive 500 meter row time. - Exactly. What's gonna, what will happen though, if you are on the trap bar, you're gonna be able to lift heavier. So take advantage of that and try to get the trap bar into your routine. Don't shy away from the barbell though because the position of your hands on the barbell is going to come very close to mimicking exactly what you get with the rower handle. We get a chance to work on breaking the bar which is the exact same thing we want to do when we're attacking the rower handle and we get to work on our grip in the exact same position that you're gonna be on the rower. So either deadlift winds up having value that's number two on our list. - And at number one is the kettlebell swing. And the kettlebell swing is a great translator into your cardio rowing. Because it takes everything we've already talked about, hip extension, knee extension, maintaining spinal stability and integrity, creating and generating force from the hips and feet. Those are all things that you're gonna wanna do in your rower. And it might not look exactly like the pattern, but I can tell you that it's gonna use a lot of the same mechanisms and muscles that you want, if you want to have an impressive 500 meter row. - It's also a unique movement in that you can sustain it the same way you would a 500 meter row. We can go for 60 seconds, we can go for 90 seconds, or you can dare to challenge yourself with a heavy load as you're doing that. The great thing I think you get about it that's different from the deadlift, we can wind up deadlifting slowly at times, we're not necessarily gonna be as powerful as we want to be on on the deadlift, especially as we get heavier. With the kettlebell swing, every single rep is power. You're teaching yourself and getting yourself in a power mindset that's gonna wind up translating very, very well to the rower. I think you can play with a lot of different reps games here, you can be say three to four sets of anywhere from 10 to 20 reps. Don't be afraid to even drop lower than that, they'll pick up very heavy kettlebells. We want to build that power engine, so that we can repeat that power over and over and over, that's what works very well in the rower. And I think one of the best parts and ways you can approach it as well is by going into something like cluster sets. - [Ebenzer] Yeah. - Where you're doing sets of sets. So a cluster set in its entirety would be, if I was doing 10 repetitions, I might do five mini sets of two to get my one set of 10. And I think it's a great way that you can focus on the power production and intent, but you're also spreading it out, so you can make the most of every single repetition that you're doing. Now, the unique part about a kettlebell swing also is understanding that you have to control the eccentric and really load that muscle before you explode through the kettlebell swing, that's not something you have to do on a rower because as the handle comes in, it's not necessarily pulling you in towards the rower. And that's something you have to learn in order for the most effective way of using your muscles is how do I properly load the muscle when I'm going into it to create the most power possible. So the kettlebell swing can be a great transition point for learning that mechanism, so, you can translate it to the rower in the way that it's not gonna force you to do it. - One more way, you can use kettlebell swings, and I love to do this. Remember, we're using these to really work on our hip extension power and to teach ourselves power. So you can do say five to ten reps of kettlebell swings. Go straight from that kettlebell swing onto a rower, row for say 10, 20 strokes, however you want to do it. Keep that sprinty. The kettlebell swing is going to wind up making your row stroke better because you are taking the power you generate through your hips. You understand that when you get off of a good kettlebell swing then you take that right to the rower and implement it. So there are so many ways you can use kettlebell swings that's why it's number one on your list, but all five of these moves if you're really trying to get better at your cardio row, you've gotta find a way to get them into your routine. And once you do that you're gonna see those cardio row times drop, we're gonna see you on the leaderboard one day."}],"croppedPreviewImage":"https://hips.hearstapps.com/vidthumb/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/thumb_1920x1080_00002_1679497577_9339.jpg?crop=1xw:1xh;center,top","description":"Hit These Exercises To Improve Your Row | Men’s Health Muscle","duration":821,"title":"5 Must-Do Exercises for Better Rowing Machine Workouts | Men’s Health Muscle","created_at":"2023-03-22T15:25:03.715007Z","transcodings":[{"mapped_preset_name":"rover_16x9_240p_sd"},{"mapped_preset_name":"rover_16x9_360p_sd"},{"mapped_preset_name":"rover_16x9_720p_hd"},{"mapped_preset_name":"rover_16x9_480p_sd"},{"full_url":"https://streaming.hearstdigitalstudios.com/dab4ded0-b8a1-4f18-a3d9-824c0bd3df95/video_rover_16x9_1080p_hd_1679497577_13758.mp4","mapped_preset_name":"rover_16x9_1080p_hd"},{}],"nearest_aspect_ratio":"16:9"},{"role":12,"media_type":"image","metadata":{}}],"publish_source":{"title":"Men's Health US"},"originally_published_at":"2023-03-22T18:02:53.900104Z","publish_from":"2023-03-22T18:02:00Z","updated_at":"2024-07-30T20:07:42.425981Z","slug":"rowing-machine-exercises","display_type":{"title":"Standard Article","slug":"standard-article"},"content_type":{"title":"Default"},"metadata":{"auto_social":1,"dek":"\u003cp\u003eWant to have a stronger pull and a more powerful leg drive? 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