Cardio exercise

Rowing (Concept2)

How to do it

Sit on the ergometer, strap your feet into the footplates, and grip the handle with both hands just wider than the flywheel housing.
Set the drag lever to your intended resistance and check the monitor display before starting your session.
Brace your core and set your shoulders down before pulling the handle to start the flywheel spinning.
Drive through the legs, swing the torso back, then pull the handle to your ribs, working the lats and biceps as the flywheel's fan resistance builds with effort.
Exhale on the drive and inhale on the recovery slide forward, matching your stroke rate to the pace shown on the monitor.
Avoid gripping the handle too tightly through the recovery; relax the hands on the slide forward to save energy over a long session.

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

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