How To Use Row Machine Planet Fitness: Utilizing a rowing machine at Planet Fitness can be a highly effective and versatile means of achieving a full-body workout that caters to various fitness levels and goals. Rowing, often hailed as one of the most efficient forms of exercise, not only provides a comprehensive cardiovascular workout but also engages multiple muscle groups, making it an excellent choice for individuals seeking to improve their overall fitness and well-being.

The rowing machine, also known as an ergometer or erg, simulates the action of rowing a boat, offering a low-impact yet challenging exercise routine. Whether you’re an experienced athlete or a novice looking to embark on your fitness journey, the rowing machine at Planet Fitness can be a valuable addition to your workout routine. It allows you to enhance your cardiovascular endurance, strengthen your legs, core, and upper body, and burn a significant number of calories, all while minimizing the stress on your joints.

We will explore how to make the most of the rowing machine at Planet Fitness, focusing on proper technique, workout strategies, and safety considerations. Whether you aim to shed excess weight, improve your cardiovascular health, or enhance your muscular strength, the rowing machine can be a key instrument in helping you attain your fitness aspirations.

How To Use Row Machine Planet Fitness

How long should a beginner use a rowing machine?

10 to 20-minute

How long should a beginner row on a rowing machine? For beginners, it’s always best to start slow and work your way up to more frequent, more intense workouts. For the first couple of weeks, aim for 10 to 20-minute workouts until you feel comfortable and have the form down correctly.

For beginners using a rowing machine, the duration of each session can vary depending on individual fitness levels, goals, and overall health. It’s generally recommended to start with shorter sessions, typically around 15 to 20 minutes, to get accustomed to the exercise and prevent overexertion. This allows beginners to focus on proper form and technique, gradually building stamina and strength over time.

As beginners become more comfortable and experienced with rowing, they can gradually increase the duration of their workouts. A common guideline is to aim for 30 to 60 minutes of rowing per session, depending on individual preferences and goals. However, the key is to listen to your body, and it’s perfectly acceptable to split the workout into shorter intervals if needed, particularly in the early stages.

Ultimately, the duration of rowing sessions for beginners should be based on personal comfort, physical capabilities, and workout objectives. It’s important to progress at your own pace and consult with a fitness professional or trainer if you have specific fitness goals or health concerns. Remember that consistency and gradual progression are more important than the duration of a single workout, as they lead to improved fitness and long-term success.

Can you lose belly fat on a rowing machine?

When you row, you’re getting the best of both worlds, which makes it a highly effective workout for burning belly fat. Not only is rowing great for burning belly fat, but it also has numerous other health benefits. For example, rowing improves your heart health and reduces the risk of heart disease and stroke.

Yes, a rowing machine can be an effective tool for losing belly fat when incorporated into a comprehensive fitness and weight loss plan. Belly fat, also known as visceral fat, is notoriously challenging to target specifically, but rowing can contribute to overall fat loss, which includes reducing fat around the abdominal area.

Rowing is a full-body workout that engages multiple muscle groups, including the legs, core, and upper body. This comprehensive engagement leads to increased calorie expenditure and fat burning. To effectively lose belly fat, it’s essential to create a caloric deficit by burning more calories than you consume. Rowing can help in achieving this deficit, aiding in fat loss throughout the body, which includes the abdominal area.

However, it’s important to remember that spot reduction (losing fat from a specific area of the body) is not a realistic expectation. Rowing, along with a balanced diet and other forms of exercise, can contribute to fat loss across the body, and as a result, you’ll notice a reduction in belly fat over time. It’s crucial to combine rowing with a well-rounded fitness routine and a healthy eating plan to see the best results. Patience and consistency are key when aiming to lose belly fat and achieve overall body fat reduction.

What muscles do plate machine row work?

Laskowski: The seated row is an exercise you can do with a weight machine to work the muscles in your upper back. Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall.

Plate-loaded row machines are effective at working various muscle groups throughout the body, with a primary focus on the back and upper body. Here’s a breakdown of the muscles that are engaged during a plate-loaded row exercise:

  • Back Muscles: The main target of plate-loaded row machines is the back. Specifically, the latissimus dorsi, commonly known as the lats, are heavily involved. These large muscles on the sides of your back are responsible for the pulling motion. Engaging the lats helps to develop a wider and more defined back.
  • Shoulder Muscles: Plate-loaded row exercises also work the rear deltoids, which are the muscles at the back of the shoulders. These muscles help stabilize and support the shoulder joint during the rowing motion.
  • Arm Muscles: The biceps and forearms are involved in gripping and pulling the handle or bar. While they are not the primary muscles targeted, they play a supporting role and can benefit from the exercise. This contributes to overall upper-body strength and development.
  • Core Muscles: The core muscles, including the abdominals and lower back, are engaged to stabilize the spine and maintain proper posture during the rowing motion. A strong core is essential for preventing injury and supporting the movement.

Incorporating plate-loaded row exercises into your workout routine can help you develop a balanced and well-rounded upper body, emphasizing back strength and stability, while also engaging other important muscle groups.

What grip is best for seated row machine?

The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. These muscles include the: middle trapezius (upper back between shoulders).

The grip you choose for the seated row machine can influence the specific muscles you target during your workout. There are primarily two types of grips you can use: the overhand (pronated) grip and the underhand (supinated) grip. The best grip for you depends on your fitness goals and the muscle groups you want to work.

  • Overhand Grip (Pronated Grip): Using an overhand grip, with your palms facing downward, is the most common grip on the seated row machine. This grip primarily targets the muscles in your upper back, particularly the latissimus dorsi or lats. It also engages the rear deltoids, trapezius, and rhomboids, helping to build a broader, stronger back. This grip is well-suited for overall back development and is commonly used for general strength and conditioning.
  • Underhand Grip (Supinated Grip): The underhand grip, with your palms facing upward, places more emphasis on the biceps and the lower part of the latissimus dorsi. It also targets the muscles in the middle of your back to some extent. This grip is often used by those looking to build bicep strength while still engaging the back muscles. It can add variety to your routine and provide a different stimulus for your upper body.

Ultimately, the best grip for the seated row machine depends on your individual goals and preferences. If you’re aiming for overall back development, the overhand grip is a solid choice. If you want to prioritize bicep engagement or vary your workout, the underhand grip can be beneficial. Many individuals incorporate both grips into their routines to ensure balanced muscle development in the upper body.

What machines to use at Planet Fitness for beginners?

Beginner Basics: A 30-Minute Gym Machine Workout Routine

  • Treadmill. Time on: 10 minutes. 
  • Lat Pulldown Machine. Time on: two sets of 12 reps (about three minutes). 
  • Leg Press Machine. Time on: two sets of 12 reps (about three minutes). 
  • Stair Climber. Time on: five minutes. 
  • Chest Press. 
  • Ab Machine.

Planet Fitness offers a variety of exercise machines suitable for beginners who are just starting their fitness journey. Here are some recommended machines for beginners:

  • Treadmill: Treadmills are an excellent choice for beginners as they provide a low-impact, familiar way to start a cardio routine. You can walk or jog at your own pace and gradually increase intensity as you build endurance. Treadmills are effective for burning calories, improving cardiovascular fitness, and enhancing overall leg strength.
  • Elliptical Trainer: Elliptical machines offer a full-body, low-impact workout, making them ideal for beginners. They provide a smooth, fluid motion that is easy on the joints. The handles on the elliptical allow you to engage your upper body as well, making it a great choice for those looking to improve both cardiovascular health and muscular endurance.
  • Strength Training Machines: Planet Fitness typically provides a variety of strength training machines designed for different muscle groups. Beginners can focus on machines like the leg press, chest press, and lat pulldown to work on their lower body, chest, and back. These machines are user-friendly and guide you through proper form and range of motion, reducing the risk of injury.

Before using any machine, it’s advisable for beginners to consult with a fitness trainer or staff at Planet Fitness to ensure they are using the equipment correctly and safely. Additionally, starting with low weights or resistance settings and gradually increasing intensity and duration is a good approach to prevent overexertion and adapt to a regular workout routine.

What do different grips on seated row machine work on?

In the lower grip, the support from the biceps is again a bit greater, so that most people can move more weight with the different rowing variants. The parallel/hammer grip, on the other hand, focuses more on the trapezius muscle (neck). The upper grip ensures that the elbows are not brought so close to the body.

The seated row machine offers different grip options that can target various muscle groups in the upper body. The choice of grip can significantly affect which muscles are engaged during your workout. Here’s an overview of how different grips work:

  • Wide Overhand Grip (Wide Pronated Grip): Using a wide overhand grip, where your hands are positioned wider than shoulder-width apart and your palms face down, primarily targets the upper back muscles, particularly the latissimus dorsi (lats). This grip helps in developing a broader back and emphasizing the width of your upper body. It also engages the rear deltoids, trapezius, and rhomboids to some extent, contributing to overall back development.
  • Close Overhand Grip (Close Pronated Grip): The close overhand grip, where your hands are positioned closer together and palms face down, still primarily works the latissimus dorsi but places more emphasis on the lower portion of the lats. It can provide a more concentrated workout for the lower back and may engage the biceps more compared to the wide grip.
  • Underhand Grip (Supinated Grip): Using an underhand grip, with your palms facing upward, shifts the focus more towards the biceps and the lower part of the latissimus dorsi. This grip can be particularly effective if you want to develop your biceps while still engaging the back muscles. It’s a good option to add variety to your routine and target different aspects of your upper body.

Each grip variation has its unique benefits, and incorporating a variety of grips into your workout can help you achieve a well-rounded and balanced upper-body development. Your choice of grip should align with your specific goals and preferences, whether it’s to target certain muscle groups or to diversify your routine for a more comprehensive workout.

What is the correct way to adjust the rowing machine at Planet Fitness for my body size and fitness level?

Properly adjusting a rowing machine at Planet Fitness is essential to ensure a safe and effective workout that matches your body size and fitness level. The first step is to secure your feet in the foot straps. These straps should be snug enough to hold your feet in place but not too tight, allowing for flexibility and comfort during your rowing session. Correct foot placement is crucial for generating power and preventing any discomfort or injury.

The second adjustment is the resistance setting. Rowing machines typically have adjustable resistance levels. For beginners, it’s advisable to start with a lower resistance setting. This allows you to become accustomed to the rowing motion and develop proper technique. As you progress and become more comfortable with the exercise, you can gradually increase the resistance to make your workouts more challenging.

Lastly, you should set the seat position to accommodate your body size. Ensure that the seat allows you to fully extend your legs during the drive phase of the rowing stroke. It’s important to find a comfortable seat position that permits a full range of motion without your knees being overly bent at the catch position (when your legs are fully bent) or overextended at the finish position (when your legs are fully extended).

If you have any doubts about adjusting the rowing machine correctly, especially if you’re new to rowing, don’t hesitate to ask for assistance from a Planet Fitness staff member. They can provide guidance and ensure that the machine is configured to suit your body size and fitness level, which will enhance the safety and effectiveness of your rowing workouts.

Could you provide guidance on the proper rowing technique to get the most out of my workout at Planet Fitness?

To get the most out of your rowing workout at Planet Fitness, it’s essential to understand and practice proper rowing technique. Start by ensuring you are in the correct starting position with your feet secured in the foot straps and a straight, upright posture. Your shoulders should be relaxed, and your core engaged. 

The rowing motion can be broken down into two main phases: the drive and the recovery. During the drive, focus on pushing off with your legs and then leaning back slightly, keeping your back straight. As you extend your legs, pull the handle toward your chest, leading with your elbows. Engage your core throughout this phase to ensure a coordinated effort of your legs, core, and arms.

When finishing the stroke, reverse the motion by extending your arms first, followed by leaning forward from the hips, and then bending your knees to bring the seat back to the starting position. Maintain a consistent, controlled pace, emphasizing proper form and rhythm over speed. Breathing naturally and keeping your technique in check will not only help you get the most out of your rowing workout but also reduce the risk of injury. Remember to start with a focus on technique and gradually increase the intensity as your fitness level improves.

How To Use Row Machine Planet Fitness


The rowing machine at Planet Fitness offers an exceptional opportunity for individuals to achieve their fitness objectives and maintain a healthy lifestyle. This versatile piece of equipment can be a valuable asset for both beginners and experienced gym-goers alike. By providing a full-body workout that combines cardiovascular benefits with strength training, it fosters improvements in endurance, muscle tone, and overall health.

Proper technique, as explored in this guide, is paramount to ensuring the effectiveness of your rowing workouts and minimizing the risk of injury. Paying attention to form, pacing, and resistance levels can make a significant difference in the results you achieve and how you feel during and after your sessions.

The rowing machine can also be a key component in creating diverse and engaging workout routines. Whether you’re seeking to shed extra pounds, build strength, or enhance your cardiovascular fitness, the rowing machine’s adaptability allows you to tailor your exercises to meet your specific goals.

Moreover, the low-impact nature of rowing makes it suitable for individuals of all ages and fitness levels, allowing them to work out safely without putting excessive stress on their joints. By incorporating the rowing machine into your fitness regimen at Planet Fitness and following the guidance provided in this guide, you can look forward to a healthier, more active lifestyle and enjoy the numerous benefits that rowing has to offer.

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