Cardio exercise

Indoor Rowing

How to do it

Sit on the rowing machine, strap your feet into the footplates, and grip the handle with both hands just outside your knees.
Set an upright posture with a slight forward lean at the catch and knees bent to roughly meet your shins vertical.
Brace your core before the first stroke to keep your spine neutral throughout the session.
Drive with your legs first, then lean back and pull the handle to your ribs, finishing each stroke through the lats and biceps before reversing the sequence to recover.
Exhale through the drive of each stroke and inhale as you extend forward to recover, settling into a steady, sustainable cadence.
Avoid pulling with the arms before the legs and hips finish driving; keep the sequence legs, body, arms on every stroke.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises