Machines
Rowing intervals
Rowing intervals mainly works your lats, quads, and glutes. It also helps your upper back, hamstrings, biceps, and abs.
Step by step
- Push hard through your legs first.
- Lean back slightly, then pull the handle to your ribs.
- Extend your arms, then hips, then slide forward.
What you should feel
Your legs push first, then your back and arms pull; your lower back should not ache.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell bent-over rowLats, Upper back
Renegade rowLats, Upper back
Inverted row under a sturdy tableLats, Upper back
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Lat pulldownLatsQuestions
What muscles does the rowing intervals work?
Rowing intervals mainly works your lats, quads, and glutes. It also helps your upper back, hamstrings, biceps, and abs.
Can I do the rowing intervals at home?
Not easily, it needs this: machines. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.
How many sets and reps of the rowing intervals?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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