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Rowing

Adaptive Fixed-Seat Indoor Row

The adaptive fixed-seat indoor row is an ergometer exercise with your pelvis and legs secured. It trains upper-body endurance using your arms and the trunk movement available to you, without a leg drive.

  • Intermediate
  • Low injury risk
  • Rest 45 sec

How to do it

  1. Sit in the fitted fixed seat with your pelvis centered.
  2. Secure the pelvic and leg strap as demonstrated during your fitting.
  3. Grasp the handle with an overhand grip, arms extended.
  4. Position your trunk at the starting angle established during fitting.
  5. Move your trunk backward through your fitted range, if trunk movement is part of your setup.
  6. Pull the handle toward your lower ribs.
  7. Extend your arms to send the handle forward.
  8. Return your trunk to its starting position if it moved during the stroke.

Form cues

  • Keep your wrists straight.
  • Let your shoulders stay relaxed.
  • Breathe steadily through each stroke.
  • Make the return slower than the pull.

Common mistakes

  • Reaching farther by rounding your backShorten your reach to stay within the seated range established during fitting.
  • Jerking the handleBuild pressure smoothly rather than snapping into the pull.
  • Pulling the elbows too far behind youFinish the pull when the handle reaches your body rather than forcing extra shoulder movement.

Safety

Poorly fitted restraints can create skin pressure or restrict circulation. Excessive resistance or fatigue can strain your shoulders or back and compromise seated stability.

  • Have an adaptive-equipment professional fit and lock the seat, route the restraints, and establish your supported movement range before first use.
  • Begin with low resistance and an easy stroke rate.
  • Check strap position and skin contact areas before and after rowing, especially if you have reduced sensation.
  • Stop for strap movement, new numbness, skin discoloration, pain, dizziness, or loss of seated stability.

If you cannot maintain trunk control in the flat seat, ask a physiotherapist about an upright-supported setup before rowing.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Core
  • Rear Delts

Equipment

  • Adaptive Rowing Fixed Flat Seat
  • Adaptive Rowing Pelvic / Leg Strap
  • Rowing Ergometer

Sets and reps

Sets
3–5
Target
60–120 seconds
Rest
45 sec

Start at an effort that lets you speak comfortably, using time rather than distance to pace your first sessions.

Variations

Easier