How to Do Rowing Machine Pyramid

Rowing Machine Pyramid is a cardio exercise using machine, listed as advanced in the A90 Training Club catalogue.

Demonstration video coming soon

Primary muscle

Cardio

Equipment

Machine

Difficulty

Advanced

01 / Move with control

How to perform

How to do Rowing Machine Pyramid

  1. 01Secure the feet in the rowing machine straps and grab the handle with an overhand grip, keeping the back flat.
  2. 02Initiate the drive by pushing hard with the legs, followed by a slight lean back and a pull to the lower ribs.
  3. 03Increase the stroke rate every two minutes, moving from 20 to 24 to 28 strokes per minute.
  4. 04Reverse the pyramid by decreasing the stroke rate back down to 20 to finish the session.
  5. 05Maintain a consistent breathing rhythm, inhaling on the recovery and exhaling on the drive.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Rowing Machine Pyramid

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.
  • Core Stabilises the spine and transfers force.
  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on driving through the legs first during the high-stroke-rate intervals to keep the watts high without overtaxing the arms.

Same coaching engine used inside the A90 app

05 / FAQ

Rowing Machine Pyramid questions

What muscles does Rowing Machine Pyramid work?

Rowing Machine Pyramid is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.

How do you do Rowing Machine Pyramid correctly?

Secure the feet in the rowing machine straps and grab the handle with an overhand grip, keeping the back flat. Initiate the drive by pushing hard with the legs, followed by a slight lean back and a pull to the lower ribs. Increase the stroke rate every two minutes, moving from 20 to 24 to 28 strokes per minute. Reverse the pyramid by decreasing the stroke rate back down to 20 to finish the session. Maintain a consistent breathing rhythm, inhaling on the recovery and exhaling on the drive.

What is the A90 coach tip for Rowing Machine Pyramid?

Focus on driving through the legs first during the high-stroke-rate intervals to keep the watts high without overtaxing the arms.

Is Rowing Machine Pyramid suitable for beginners?

Rowing Machine Pyramid is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Rowing Machine Pyramid?

Rowing Machine Pyramid uses machine.

A90 Intelligence

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