Rowing is one of the most complete ergometers in terms of muscle demand, as it involves muscle mass in the upper and lower limbs and does not involve body weight support.

While performing the movement on the ergometer – rowing, you should be concerned with:

• Avoid hyperextending the knees;

• Place the oar display at eye level;

• Bring your hands up to chest level, where placing them higher will overload the trapezius muscles;

• Maintain a neutral wrist position.

 As a rule, the cadence of the movement should fluctuate between 20 and 30 strokes per minute, always depending on the objective to be achieved.

Its practice improves physical condition, such as resistance, strength, agility and has little impact on the joints, and can be used by people with different levels of physical fitness, combining muscular and cardiovascular exercises.

Diogo Lopes

Ruivo, Rodrigo (2015). Manual de Avaliação e Prescrição de Exercício. 1ª Edição, Self Desenvolvimento Pessoal Editora