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Row

Difficulty: ⭐ Beginnerpull

Home Setup

While a rowing machine is ideal, you can simulate the rowing movement pattern with resistance bands anchored to a sturdy point at chest height, performing seated rows with leg drive

resistance bandssturdy anchor pointyoga mat or towel for sitting

💡 Pro tip: Focus on the leg drive and hip hinge pattern even without a rower to build the proper movement sequence

Gym Setup

Concept2 rowing machine (most common in CrossFit gyms), damper set between 3-5 for most athletes

Safety: Ensure foot straps are secure across the widest part of your foot and the monitor is properly displaying your stroke rate and split time

💪 Muscles Worked

Latissimus DorsiQuadricepsHamstringsGlutesErector SpinaeRhomboidsBicepsCore

⭐ Why This Exercise?

Rowing is a full-body cardiovascular exercise that builds both aerobic capacity and muscular endurance while being low-impact on joints. It's highly effective for CrossFit WODs as it engages over 85% of the body's muscles in a single fluid movement, making it ideal for metabolic conditioning and building work capacity across broad time domains.

Make It Easier

Regressions for building up strength

1. Reduced Distance/Time

rowing machine

Decreases overall volume while maintaining proper technique and intensity

2. Slower Stroke Rate

rowing machine

Allows focus on proper sequencing (legs-hips-arms) at 18-22 strokes per minute instead of racing

3. Assault Bike

assault bike

Provides similar cardiovascular stimulus with less technical demand and coordination

Make It Harder

Progressions for advanced athletes

1. Increased Distance/Time

rowing machine

Builds greater aerobic capacity and mental toughness through extended efforts

2. Interval Training

rowing machine

Develops power and speed with prescribed splits (e.g., 500m repeats at sub-1:45/500m pace)

3. Chipper/AMRAP Integration

rowing machine + barbell + pull-up bar + various

Combines rowing with other movements requiring transitions and sustained output under fatigue

↕️ Similar Movements

Ski Erg
Similar pulling pattern with upper body emphasis and standing position for variety in conditioning
Assault Bike
Alternative full-body cardio machine commonly substituted 1:1 for calories in CrossFit programming
Barbell Row
Strengthens the same pulling muscles used in the rowing stroke with added resistance
Deadlift
Builds posterior chain strength essential for powerful leg drive and hip extension in rowing
Kettlebell Swing
Develops explosive hip hinge pattern that translates to powerful rowing strokes

Form Checklist

✓Legs-hips-arms on the drive, reverse the sequence (arms-hips-legs) on the recovery
✓Keep your chest up and core braced throughout the entire stroke
✓Drive through your heels explosively while keeping arms straight until legs are extended
✓Pull the handle to your lower ribs, not your neck or chest
✓Maintain a 1:2 ratio - drive should be powerful and quick, recovery should be controlled and twice as long

Common Mistakes

  • •Pulling with arms too early before legs are fully extended (breaking the proper sequence)
  • •Hunching the back or losing core tension, especially when fatigued
  • •Rowing at too high a stroke rate (over 30 SPM) sacrificing power for speed
  • •Not fully extending legs or leaning back too far past vertical at the finish
  • •Gripping the handle too tightly causing forearm fatigue and tension in shoulders

📈 When to Progress

Progress when you can maintain consistent splits within 3-5 seconds for your target distance, demonstrate proper sequencing for entire sets without form breakdown, and recover adequately between intervals to hit prescribed paces