Rowing Machine Workout | Back Day

A rowing machine back workout video may include the following exercises: Warm-up: Start with 5-10 minutes of light rowing to get the blood flowing and to warm up the muscles in the back. Seated rows: Sit on the rowing machine with your feet securely fastened and grab the handle with an overhand grip. Keep your back straight, pull the handle towards your chest, and squeeze your shoulder blades together. Slowly release the handle and repeat for 10-12 reps. Reverse rows: Set the rowing machine resistance to a low level, and place your feet on the footrests. Lean forward and grasp the handle with an overhand grip. Pull the handle towards your chest, squeezing your shoulder blades together. Slowly release the handle and repeat for 10-12 reps. Lat pull-downs: Sit on the rowing machine and adjust the resistance to a moderate level. Hold the handle with an overhand grip, and pull it down towards your chest. Keep your back straight and your elbows close to your body. Slowly release the handle and repeat for 10-12 reps. Cool down: Finish the workout with 5-10 minutes of light rowing to cool down the muscles and to bring the heart rate back to normal.