How to Do the Rowing, Stationary
Intermediate cardio exercise with machine.
The Rowing, Stationary is cardio work done for time rather than sets and reps, using machine. It raises your heart rate to build endurance and conditioning, and works well as a warm-up before lifting or as a session on its own. SSS Workout Assistant adds it to your plan automatically as part of your weekly routine.
Exercise details
- Muscle group
- Cardio
- Primary muscle
- Cardio
- Equipment
- Machine
- Difficulty
- Intermediate
- Type
- Cardio (timed)
How to perform it
- 1Sit on the rower, strap your feet in and grab the handle with straight arms.
- 2Start with your knees bent and shins close to vertical.
- 3Push through your legs first, then lean back slightly and pull the handle to your lower ribs.
- 4Return in reverse order: arms forward, lean your torso forward, then bend your knees.
- 5Keep the stroke smooth — about one second driving back and two seconds returning.
- 6Spend the first few minutes at an easy pace before increasing your effort.
How to program the Rowing, Stationary
- Start every Rowing, Stationary session with a few easy minutes before raising the intensity.
- The Rowing, Stationary is timed rather than counted: 5–10 easy minutes works as a warm-up, 20–40 minutes at a conversational pace builds endurance, and short hard intervals with easy recoveries fit a 15–20 minute session.
- Keep most sessions at a pace where you can still talk in short sentences, and save hard intervals for one to three days a week.
- To progress, add five minutes to steady sessions or one extra interval, not both in the same week.
Rowing, Stationary alternatives
No machine? These train the same cardio, grouped by what you have available.
Easier and harder variations
The Rowing, Stationary is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Where it fits in your weekly plan
SSS Workout Assistant uses cardio moves like the Rowing, Stationary as a warm-up at the start of a session, so your joints and heart rate are ready before the main lifts.
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Rowing, Stationary automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Rowing, Stationary work?
The Rowing, Stationary primarily targets the cardio within the cardio muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Rowing, Stationary?
You need machine to perform the Rowing, Stationary.
How long should I do the Rowing, Stationary?
The Rowing, Stationary is timed rather than counted: 5–10 easy minutes works as a warm-up, 20–40 minutes at a conversational pace builds endurance, and short hard intervals with easy recoveries fit a 15–20 minute session.
Is the Rowing, Stationary good for beginners?
The Rowing, Stationary is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Rowing, Stationary?
Good substitutes that train the same cardio include the Battling Ropes (none), the HIIT Circuit (bodyweight), the Elliptical Trainer (machine). Pick the one that matches the equipment you have.
Can I do the Rowing, Stationary at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same cardio.
