15 Total Body Exercises You Can Do On The Rokai Rowing Machine

The Rokai might look like a rowing machine, but it's so much more than just that. You're looking at a multifunctional fitness machine that can work your whole body doing more than just rowing.

This guide will take you through a number of exercises, both standing and seated, that you can perform on the Rokai which normally would require weight machines or a multi gym. Read on to see how you can get the most out of your brand new rower and use it in ways you never thought possible!

Standing Exercises

Dead Lift: Hamstrings & Glutes

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Do 3 sets of 15

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

Hinge from the hips and maintain a tall torso as you fold your body forward and glide your hands to knee level.

Return to standing.

Dead Row: Hamstrings, Glutes, Lower & Mid Back

dead-row

Do 3 sets of 15

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

Hinge from the hips and maintain a tall torso as you fold your body forward and glide your hands to knee level.

Bend your elbows and slowly pull the bar to your torso at navel level, keeping it horizontal as you do so. Extend your arms to knee level and then return to the starting position.

Upright Row: Shoulders & Upper Back

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Do 3 sets of 15

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with your palms facing inwards.

Bend your arms and raise the bar to mid chest level bringing it close to your torso.

Return to the start position.

Frontal Raise: Shoulders, Mid & Upper Back

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Do 3 sets of 12

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with your palms facing inwards.

Bend your knees and hinge from the hips to tilt your torso forward – the more you lean forward the easier the exercise.

Hinge from the shoulders and bring the bar up and forwards to shoulder height, keeping your back stable, your arms extended and the bar horizontal.

Return to the starting position.

Bicep Curl: Biceps

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Do 3 sets of 12

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with your palms facing outwards.

Hinge from your elbows and bring your knuckles towards your shoulders. Keep a stable torso and avoid collapsing your elbows against your waist throughout.

Extend your arms to return to the starting position.

Tricep Extension: Triceps

tricep-extension

Do 3 sets of 10

Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with your palms facing down.

Bend your knees and hinge from the hips to tilt your torso forward. The more you bend your legs and lean forward, the easier the exercise is.

Lift your arms long to align with your shoulders.

Hinge from your elbows and bring your knuckles to face the ceiling, keeping a stable torso and ensuring the bar remains horizontal. Then extend your arms to return to the starting position.

Single Side Row: Chest, Biceps, Triceps & Shoulders

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Do 3 sets of 10 on each side

Stand with one foot on the footplate and the other on the floor behind the footplate, on the other side of the rower.

Hold the centre of the bar in the hand opposite to the front foot, with your palm facing your front foot.

Hinge from the hips to tilt your torso forward 45 degrees and rest your empty hand on your front thigh.

Bend your arm slowly and draw it back until it reaches the side of your waist.

Extend your arm to the starting position.

Seated Exercises

Double Leg Press: Hamstrings, Glutes & Quads

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Do 3 sets of 25

Sit on the seat with your feet on the footplates.

Hold the bar in both hands and draw it into your waist and hold it there.

Slowly extend both legs and bend them again.

Single Leg Press: Hamstrings, Glutes & Quads

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Do 3 sets of 20 on each leg

Sit on the seat with one foot on the footplate and the other resting on your toes on the floor with your knee bent.

Hold the bar in both hands and draw it into your waist and hold it there.

Slowly extend the working leg and bend it again.

Seated Alternate Twist: Abs & Obliques

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Do 2 sets of 20 on each side

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the bar in both hands with your palms facing down and draw it into your waist and hold it there.

Rotate your ribs to one side, return to centre, and then repeat on the other side.

Seated One-Sided Twist: Abs, Obliques & Chest

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Do 2 sets of 15 on each side

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the bar in one hand with your palm facing down, resting your free hand on your hip.

Lift the bar so your hand is at waist level and your arm is long. Rotate from your ribs to the side on which the handle is held, bending your arm and drawing it back as you do so.

Return to centre and then repeat.

Wide Chest Pull: Chest & Shoulders

wide-chest-pull

Do 3 sets of 15

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the bar at chest height in both hands, with hands as wide as possible and palms facing down.

Slowly draw the bar into your chest, keeping your elbows high and making them wide as you do so.

Re-extend the arms to the starting position.

Single Arm Chest Pull: Chest, Shoulders & Biceps

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Do 3 sets of 15

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the centre of the bar at chest height in one hand, with your palm facing down.

Slowly draw the bar to the side of your chest, keeping your elbows high and taking it wide as you do so.

Re-extend your arm to the starting position.

Seated Bicep Rise: Chest, Shoulders & Biceps

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Do 3 sets of 10

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the bar in both hands at shoulder distance apart with your palms facing up.

Bend both elbows to 90 degrees and rest them on your knees.

Keeping your arms bent, lift them from your shoulders until your elbows reach shoulder height.

Return to the starting position.

Seated Tricep Extension: Triceps

seated-tricep-extension-2

Do 3 sets of 10

Sit on the seat with your feet on the footplates and your knees slightly bent.

Hold the bar in both hands at shoulder distance apart with your palms facing down.

Bend your elbows and rest them on your knees. Extend your arms long. Bend your arms back to the starting position and repeat.