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24-Minute Low-Impact Rowing Workout with Light Dumbbells

24-Minute Low-Impact Rowing Workout with Light Dumbbells — video by British Rowing Play · 23:40

Video by British Rowing on YouTube · Open on YouTube

Go Row Indoor instructor Clare from British Rowing leads a rowing warm-up, light-medium-hard 20-second intervals, then a gentler circuit of easy rowing between seated presses, twists, squats, lateral raises, a plank and triceps work with light dumbbells, and a cool-down. Suits most rowers.

  • 24 min
  • All levels
  • Low impact (no jumping)
  • gym machine, dumbbells

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Set-up: light dumbbells of 2 to 6 kg to hand, strap across the balls of your feet, damper on 4 or below. 0:12
  2. Warm-up: four minutes at a rating of about 20, rising to 22 then 24; legs, body, arms on the drive. 0:34
  3. Interval: 20 seconds light, 20 medium and 20 hard, three times. 4:46
  4. Circuit: 30 seconds of easy rowing, then a seated shoulder press, feet planted and knees at 90 degrees. 8:27
  5. Seated twist: lean back with your core drawn in and turn side to side; sit further forward to make it easier. 11:15
  6. Squats beside the rower: weight in the heels and knees over the toes, sinking back and down. 13:11
  7. Seated lateral raises to shoulder height with soft elbows, keeping your shoulders away from your ears. 14:42
  8. Plank beside the rower on elbows and toes or knees, back flat, for 45 seconds. 16:37
  9. Triceps extensions: one dumbbell in both hands behind your head, elbows forward, back not arched. 18:38
  10. Cool-down: one minute of light rowing, then quad, hamstring and glute stretches on each side. 19:54

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Set the damper at 4 or below and the strap across the balls of the feet
  • Drive with the legs first, then lean back, then pull with the arms
  • In squats keep the weight in the heels and the knees over the toes

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadseated shoulder press, lateral raises, plank
  • Elbows takes loadoverhead triceps extension, presses
  • Hips takes loadrowing hinge and swing, squats
  • Knees takes loadrowing drive, 45 s of squats
  • Wrists & hands movesholding light dumbbells and the handle
  • Upper back movessitting tall, seated twist
  • Lower back movesrowing, seated twist leaning back
  • Ankles & feet movesfeet fixed on the plate, ankles flex at the catch
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Plank on the knees; lighter or no weights, or one arm at a time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by British Rowing; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety