MAKE THE ROWING MACHINE YOUR PARTNER

Yes. You read correctly: various muscle groups. With this exercise we will work almost all the muscles, from the forearms to the legs. However, first of all we have to point out that it is an exercise in which the correct technique counts a lot since a bad position or execution can lead to an injury, especially in the back.

As we said, it is an ideal exercise to work most muscle groups. If we start with the upper body, with the ergometer we can work the forearms, biceps, shoulders and back during the rowing machine process. 

Another affected muscle group is the core or muscles of the abdomen. This group involved is of utmost importance since it will be the stabilizer of the body and the one that allows us to maintain a correct posture avoiding sinking into the seat or arching the back and, thus, not falling injured.

Lastly, and although it may not seem like it, the work carried out on the lower body is also important during the flexion that occurs. That is why, although it is not a main or extremely marked job, it is a secondary exercise that will help us improve the muscles of this part of our body.

However, the involvement of so many muscle groups at the same time means that the technique for carrying out the exercise has to be clean, refined, because it is possible, if not, that we incur some injury. 

The main errors are bowing of the spine, which occurs when returning forward and recovering the initial position, and lumbar hyperextension, when we move the body backwards. This second problem occurs when we have a weak core, which causes us to sink into the seat and not sit compactly and straight.

For this reason, in order to avoid this type of back injury, the latter must adopt the most neutral position possible. That is, by leaning slightly backwards during the phase in which we pull the pulley and avoid leaning too far forward when we return,

Another common mistake is the position of the elbows when pulling back. A forced position can cause neck and cervical injury. Therefore, you should always try to bring your elbows as close to the ribs as possible.

For the rest, it is an exercise that we can train in many possible ways. Either putting on an exercise time, or a distance, or doing a HIIT interval exercise. If you haven't tried training with the rowing machine yet, don't wait any longer!