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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Functional

Rowing Machine

Also called Rower, Row erg

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats, Quads

Also glutes, biceps, hamstrings

You need

Rower / SkiErg

Rowing machine setup →
How to do itPicture · 3 steps
  1. 1Legs, then body, then arms
  2. 2Reverse it on the way back
  3. 3Damper at 4–6, not 10

Most common mistake

Pulling with the arms first.

Watch a demo
A
For functional
#6 of 44
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Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

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  • AFront SquatBarbell
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  • BAir BikeMachine

Takes

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