What muscles does the Rowing Sprint work?

Mainly the quads and upper back. It also works the abs, biceps, glutes and hamstrings.

What equipment do you need for the Rowing Sprint?

It uses a machine. Without it, the Backstroke Swim and the Breaststroke Swim train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

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An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it.

Strap in, set a moderate to firm damper, and row easy for several minutes before any hard effort.
Sit at the catch with shins vertical, arms straight and the torso hinged forward from the hips.
Drive the legs down as hard as you can while keeping the arms straight and the back angle fixed.
Snap the back open and pull the handle to the ribs, finishing the stroke with the legs already flat.
Push the hands away fast, rock the torso over, and let the knees rise into the next catch without collapsing.
Hold maximum effort for the planned distance or time, then paddle very light until breathing settles.

Letting the recovery speed match the drive, which shortens the stroke and drops pace while the rate climbs.
Yanking with the arms before the legs finish, which cuts the strongest part of the drive out of the stroke.
Pushing the legs and opening the back at the same moment, which is inefficient and loads the lower back.
Judging the effort by stroke rate on the monitor rather than split, so the numbers rise but the pace slows.

What muscles does the Rowing Sprint work?: Mainly the quads and upper back. It also works the abs, biceps, glutes and hamstrings.
What equipment do you need for the Rowing Sprint?: It uses a machine. Without it, the Backstroke Swim and the Breaststroke Swim train the same muscles the same way.
Is the Rowing Sprint good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.