Rowing Machine
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Upper BackSecondary · 70%
QuadsSecondary · 60%
HamstringsSecondary · 40%
BicepsTertiary · 30%
Equipment
Rowing Machine
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~72h for the primary movers
Upper Back~72h
Quads~72h
Hamstrings~72h
Biceps~54h
Programming notes
Rowing Machine spreads its load across upper back, quads, hamstrings and biceps without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.