Rowing Machine
Muscles worked: .
How to do it
- To begin, seat yourself on the rower.
- There are three phases of movement when using a rower.
- The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Legs, then core, then arms, in that order
- Great full-body warm-up
Logging it
Logged as minutes with a built-in stopwatch. Cardio pays cadence and streak progress, not records.
Track the rowing machine properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.