Rowing, Stationary
The Rowing, Stationary targets the Quadriceps and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The biceps and calves and glutes and hamstrings and lower back and middle back assist as stabilizers throughout the range of motion.
How to Rowing, Stationary
- 1
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
- 2
There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
- 3
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
Similar Exercises
Frequently Asked Questions
What muscles does the Rowing, Stationary work?
The Rowing, Stationary primarily works the Quadriceps. Secondary muscles include the Biceps, Calves, Glutes, Hamstrings, Lower Back, Middle Back, which assist during the movement.
Is the Rowing, Stationary good for beginners?
The Rowing, Stationary is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Rowing, Stationary?
You need machine to perform the Rowing, Stationary. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.