--- This is a warm-up for indoor rowing, suitable for all levels. Warming up before rowing is essential to promote blood circulation, activate the main muscle groups, and mobilize the joints. This way, you can row more efficiently and reduce the risk of injury. In the next few minutes, we will use the rowing machine for each movement and stay active throughout. Each exercise lasts at least thirty seconds so you can get into the rhythm and feel the benefits. Let’s get started. --- Start with a very light rowing pace. Pay attention to your technique: sit upright on the seat, keep your shoulders relaxed, and push evenly with your legs, core, and arms. Let your breath settle into a natural, calm rhythm as you move. [Pause 15s] Maintain this gentle pace and focus on smooth movements. [Pause 10s] --- Now slightly increase the stroke rate, but keep the resistance low. Exaggerate the length of each stroke — lean a bit further forward at the start and finish the stroke powerfully. This mobilizes your hips and shoulders. [Pause 15s] Reach forward and finish each stroke strongly, while keeping your upper body relaxed. [Pause 15s] --- Focus on your legs. Emphasize a strong leg drive with each stroke and let the recovery phase proceed slowly. Feel your thighs and glutes working as you push off, and keep your core engaged for stability. [Pause 15s] Continue with strong leg drives, letting your arms and back follow naturally. [Pause 15s] --- Now add a gentle torso rotation at the end of each stroke. Rotate your upper body slightly to the left at the finish of one stroke, then slightly to the right on the next. This activates the side abdominal muscles and mobilizes the spine. The movement remains controlled and comfortable. [Pause 15s] Maintain this rhythm and feel your core and back warm up with each rotation. [Pause 15s] --- Turn your attention to your grip and arms. Row with a relaxed grip on the handle and pull your elbows straight back while keeping your wrists neutral. This activates the upper back and prevents tension in the forearms. [Pause 12s] Keep your grip loose, elbows pulling back, and shoulders relaxed. [Pause 12s] --- Now row at a slightly higher stroke rate, but keep the power moderate. Focus on smooth transitions between the drive and recovery phases, maintain good posture, and breathe deeply. [Pause 15s] Stay steady, keep your movements fluid, and your breathing calm. [Pause 15s] --- You are now warmed up and ready to row. With this warm-up, you have activated your muscles and refined your technique — making you more efficient and enjoying your training more. Your body is ready for better performance, smoother movements, and a lower risk of injury. Return to this warm-up before every session — it is the key to long-term progress and a healthy training routine. Enjoy rowing! ---