Cardio exercise

Rowing (Water)

How to do it

Sit on the water rower, strap your feet into the footplates, and grip the handle with both hands as the paddle rests in the water tank.
Set an upright posture at the catch with shins vertical and arms extended toward the tank.
Brace your core and settle into a stable seated position before your first stroke.
Drive through the legs, then lean back and pull the handle to your ribs, feeling the paddle's water resistance build smoothly as the lats and biceps finish the pull.
Exhale through each drive and inhale as you slide forward to recover, letting the tank's sound guide a steady, even cadence.
Avoid rushing the recovery slide; let the water resistance settle before starting the next drive.

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