straddlyRowing
Muscles worked
Main muscles
- Gluteus Maximus
- Latissimus Dorsi
- Vastus Lateralis
Also working
- Biceps Brachii (Long Head)
- Biceps Femoris (Long Head)
- Rectus Abdominis
- Trapezius (Middle)
What it is
This full-body exercise uses a machine to simulate rowing a boat, engaging your major muscle groups for both cardiovascular and strength benefits. It primarily targets your quadriceps, while also effectively working your biceps, calves, glutes, hamstrings, and both your lower and middle back.
Technique tips
- Ensure heels are firmly against foot pedals with straps secured.
- Sit tall, hinging slightly forward from your hips at the catch.
- Initiate the drive by powerfully extending your legs and hips.
- Finish the pull by bringing your hands to your upper abdomen.
- Recover smoothly by extending arms, then bending knees to return.
- Drive primarily with your legs and hips to protect your back.
How to track your progress
Log distance and time. Straddly tracks your pace and your longest effort, and marks new bests automatically.
