The Renegade rowing machine belongs to the cardio zone and is designed for movement that involves both the upper and lower limbs at the same time. The main role is played by the leg muscles, especially the thighs and glutes, which create force during the push-off. When pulling the handle, the back muscles work, especially the latissimus dorsi and the muscles around the shoulder blades. The shoulders, arms and core are also involved in the movement, which helps maintain a stable position throughout the movement. Rowing thus combines endurance training with coordinated strength movement. ([evocardio.com](https://www.evocardio.com/ARC100.html))
The resistance of a rowing machine can be adjusted to the pace and strength of the stroke. At a slower pace, it is suitable for longer continuous cardio, while at faster work or intervals, it allows you to include more demanding sections with breaks. The load is not created only by the movement of the hands, but by the gradual involvement of the legs, torso and arms. The correct order of movement helps to use the whole body and at the same time keep the stroke smooth.
The main advantages include efficient use of time, as one exercise engages a large number of muscle groups at once. The training can be adjusted according to the current pace, length of the exercise or the selected interval. Rowing promotes the development of overall fitness, rhythm and coordination without the need to move between multiple stations. The smooth movement on the skid and adjustable footrests facilitate stable execution of the stroke. On Renegade models with air resistance, the difficulty naturally increases with the intensity of the pull; select versions also offer magnetic resistance adjustment and a training display with basic performance data. ([evocardio.com](https://www.evocardio.com/ARC100.html))
When using it, it is advisable to start at an easier pace and focus on technique. The movement begins with the feet, continues with a slight opening of the torso and ends with pulling the handle towards the body. The return is carried out in the opposite order. The back remains in a neutral position, the shoulders are relaxed and the movement is smooth without sudden jerks. The Renegade Row machine is therefore a practical choice for endurance training, intervals and short full-body warm-up in the cardio zone of the ePORT Mall.
- Engages legs, back, shoulders, arms and core
- Suitable for continuous cardio and interval training
- Resistance adapts to pace and strength of movement
- Smooth movement promotes whole-body coordination
- Adjustable footrests increase stability
- Training data can be available on the display
