Rowing sprints

A compound exercise for the lats and quads, with help from the glutes, upper back, hamstrings. Equipment: rowing machine.

Orbit

Drag to rotate

WorksLatsQuadsGlutesUpper backHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Feet strapped in on the rower, arms long.
Drive with the legs, then lean and pull hard
Recover easy between efforts

Muscles worked

Rowing sprints: 3D figure mid-rep with the lats and quads highlighted

Lats · main
Quads · main
Glutes
Upper back
Hamstrings

Equipment

Rowing machine

Alternatives

Exercises that train the same main muscles. See all rowing sprints alternatives.

Fan bikeExercise bike
Recumbent bikeExercise bike
RunNo equipment
Shuttle runNo equipment
Treadmill runTreadmill
Backward sled dragSled

More lats exercises

Barbell rowBarbell
One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Lat pulldownLat pulldown
Straight-arm pulldownCable machine
Pull-upPull-up bar

Put the rowing sprints in a plan that adapts

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