[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-rowing-machine-ergometer":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":43,"createdAt":66,"updatedAt":67},"7ba1adb4-fee0-5b8b-b3ed-9670b791ab81","Rowing Machine (Ergometer)","rowing-machine-ergometer","A full-body cardio machine that simulates the rowing stroke, combining leg drive, core bracing, and upper-body pulling into one fluid movement.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Frowing-machine-ergometer\u002Fimages\u002Frowing-machine-ergometer_1.webp",[8],null,false,[13,19,25,31,37],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"8cbe07f1-94b6-53f7-9c65-4d632644b93b","cardio","Cardio",110,"routine.filters.cardio",[44],{"id":45,"slug":46,"imageUrl":47,"name":48,"description":49,"popularity":50,"aliases":51,"localeName":10,"isCompound":10,"loggingTypes":52,"createdByUserId":10,"isFavorited":11,"primaryCategory":55,"categories":56,"videos":62,"lastSessionSets":63,"createdAt":64,"updatedAt":65},"f9c36fc8-a914-5271-a0fd-1341eb6e49ff","rowing-machine-cardio","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frowing-machine-cardio\u002Fimages\u002Frowing-machine-cardio_1.webp","Rowing Machine Cardio","Secure your feet with the straps across the widest part of the shoes and set the damper for a controllable stroke, not simply the highest number. From the catch, drive with your legs first, swing the torso slightly past vertical, then draw the handle to the lower ribs. On the recovery, extend the arms, hinge forward, and only then bend the knees. Keep the chain level and your shoulders relaxed. Change pace and power per stroke to control intensity while preserving the same leg-body-arm sequence.",81,"rower erg concept2",[53,54],"time","calories",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[57,58,59,60,61],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.753+00:00","2026-08-07T11:03:38.089+00:00","2026-05-09T00:28:07.606+00:00","2026-06-05T00:31:50.266+00:00"]