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Rowing on an ergometer is a cardio exercise that trains the whole body and particularly strengthens the back muscles.
Sit on the ergometer seat with a straight back and feet firm on the pedals. Your knees should be slightly bent.
Grasp the rowing element's handle with hands, palms facing down. Hands should be slightly wider than shoulder-width apart.
Extend your arms while keeping your back straight and pulling your shoulders back. Your legs should be slightly bent.
Push back with your legs while simultaneously pulling the arms towards you. Pull the handle up to or slightly above your chest while activating the back muscles.
Pause briefly at the pull phase before slowly extending your arms and bending your legs to return to the starting position.
