While many use the NO. 077 Row-N-Ride® to target the glutes, this is an amazing exercise machine that can be used to target your full body. In this article, I’m going to explain how to target both your upper body and core with the Row-N-Ride® and share some great exercises you can add into your workout routine!
One of our top questions when it comes to the Row-N-Ride is how to target your core with this machine. The answer is not as simple as it may seem. While we have not yet discovered any core-specific exercises you can easily perform on this machine, all of the movements completed with the Row-N-Ride require constant core engagement to be performed properly.
For example, during squats, rows, and any of their variations - maintaining a stable and engaged core throughout the entire movement is essential to completing the exercise correctly. This level of core engagement doesn’t come naturally to most people and will likely take some practice.
Next time you hop on your Row-N-Ride, practice mindfully engaging your core before starting each exercise. Start with a nice upright posture, take a big deep breath and draw your core in, tightening your core from the upper all the way down to your lower core muscles. Now, hold this position while squatting or rowing.
All of the example exercises below require core stability. In particular, single arm bent over rows, incline chest presses, and deadlifts largely depend on core stability to maintain balance and an upright posture, but regular squats and rows will get your core engaged as well!
There are many ways to use the Row-N-Ride to target your upper body. The most common upper body exercise you’ll likely see in most Row-N-Ride workouts is rows. There are all kinds of rows you can do on this machine - from overhand grip rows, wide grip rows, and underhand grip rows. In general, rows target the back with help from the biceps and core.
There are also a few other upper body exercises you can complete with the Row-N-Ride while off the machine. These exercises include incline chest press and single arm bent over rows. Both exercises will require a great deal of core stability. The incline chest press will present a whole new set of muscles to target - chest, shoulders, and triceps.
Upper Body & Core Exercises
Overhand Grip Rows
Underhand Grip Rows
Wide Grip Rows
Single Arm Bent Over Rows
Incline Chest Press
Deadlifts are great for lower body development. Particularly the glutes, hamstrings, and quads. This exercise also depends heavily on core and back stability. Place feet on the rear stabilizers to keep the machine in place. Engage your core and lock it into place. Bend down from your hips to lower the seat to the ground. Activate your glutes and hamstrings as you drive back to standing.
I hope this gave you a better idea of how to include core and upper body training in your NO. 077 Row-N-Ride workouts. Best of luck and let us know if you give these exercises a try!