Believe it or not, that rowing machine in your gym is becoming a go-to tool for many trainers and athletes. “Rowing is a full-body cardio workout that’s especially good at hitting the muscles in your posterior chain,” says Annie Mulgrew, the director of programing at CityRow, a New York City rowing studio. “It opens up your hips and chest, which is perfect for people who sit hunched over their desks all day. And unlike running or spinning, it’s also a low-impact activity that won’t strain your knees.”
Another plus: Where you might be fighting boredom on a spin bike or treadmill, a rower is surprisingly versatile. Try these eight moves to mix up your next rowing workout. You can throw them into the middle of a row to liven up your workout. You can also perform any or all of these moves back to back as a high-intensity strength circuit. Aim for 10–15 reps of each.
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