Learn to master one of the key exercises of FizzUp fitness training: the rower. This exercise is usually associated with a rowing machine or with the abdominal row. The FizzUp version is a unique and no-equipment exercise that gives you much more freedom to move.
The no-equipment rower is an exercise that’s often unfairly neglected, even though it’s extremely effective. It’s perfect for improving your posture and building several different muscles at the same time, particularly in the arms, back and shoulders. It’s also one of the only bodyweight exercises that builds your biceps without any equipment
It’s important to start with the basics. Let’s look at how to do the perfect rower in five steps:
To make sure that you’re doing the exercise correctly, focus on these three key points:
Now that we’ve given you our best tips and points of reference needed to do the exercise perfectly, here’s a list of common mistakes to avoid:
The rower is the best exercise for building your biceps without any equipment. It’s also a full-body exercise that works different muscle groups. The main muscles worked while doing the rower are the back muscles, such as your lats, the traps and delts, as well as your arm muscles, with a particular focus on the biceps and brachioradialis (your
forearm muscle). This exercise works these muscles in a concentric contraction (the contraction of the muscles when they’re at their shortest, while your arms pull your legs towards you) and in an eccentric contraction (the contraction of the muscles when they’re stretched out, while your arms pull against your legs as you extend them). This makes it an ideal no-equipment exercise to build your biceps.
To a lesser extent, the rower also works your abs in an isometric contraction, which helps you maintain good posture and balance. Finally, your quads are also worked, as they’re the muscles mainly involved in maintaining the tension exerted through your legs.
Rounded shoulders affect nearly 80% of the population, causing a hunched posture and lower-back pain. When done correctly, the rower is a key exercise for regaining muscular balance. Over time, it improves your posture and prevents back pain. The rower also quickly builds muscle in the biceps and back.