Exercise library
Full Body · Machine
Rowing Erg
Difficulty
Beginner
Sets
4–8 rounds
Reps
20–40 sec work
Equipment
Machine
Target muscles
Primary Full Body
Secondary: Back, Legs
Variations
- · Tempo Rowing Erg
- · Paused Rowing Erg
- · Single-arm/side Rowing Erg
Proper form
- 01 Rehearse the movement pattern with light load before intensifying.
- 02 Maintain crisp mechanics — technique breaks before capacity does.
- 03 Match breathing to the effort cycle of the movement.
- 04 Cool down actively rather than stopping cold.
Common mistakes
- × Sacrificing form to move faster.
- × Underestimating the recovery cost of intense conditioning.
- × Programming HIIT sessions too close to heavy strength work.
Tips
- ✓ Cap true HIIT sessions at 2–3 per week.
- ✓ Track work capacity metrics (rounds, calories, distance) to progress.
- ✓ Fuel and hydrate specifically for conditioning days.
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