Videos
Instructions
- Sit on the rowing machine and secure your feet under the straps.
- Grasp the handle with both hands using an overhand grip.
- Begin with your knees bent, shins vertical, and arms fully extended.
- Push with your legs first, then lean back slightly while pulling the handle to your lower chest.
- Reverse the movement: extend your arms, lean forward from the hips, and bend your knees to return.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Avoid overreaching at the catch or leaning too far back at the finish.
- Drive primarily with your legs; arms and back follow naturally.
Breathing Tips
- Inhale as you slide forward during the recovery phase.
- Exhale during the drive as you push and pull back.
Medical restrictions
- Lower back injuries
- Severe knee conditions
- Shoulder impingements
- Cardiovascular limitations without clearance
The rowing machine, also known as an ergometer or rower, is a full-body cardio exercise that replicates the motion of rowing a boat. It is highly effective for improving cardiovascular endurance while simultaneously engaging multiple major muscle groups. Ideal for both beginners and seasoned athletes, this low-impact exercise offers a high-calorie burn and promotes muscular coordination and stamina. The rower provides a smooth, rhythmic movement that builds strength in the legs, back, and arms while challenging the core for stability. It also improves posture and joint mobility with minimal strain on the knees and hips. Whether used for warm-up, conditioning, or fat loss, rowing offers scalable resistance and duration, making it suitable for all fitness levels. This makes it a staple in functional training, CrossFit, and general fitness programs, delivering an efficient and time-effective workout. With consistent use, users can enhance both aerobic and anaerobic capacity, contributing to better performance and overall health.
What muscles do I work out with a rowing machine?
A rowing machine workout primarily targets the back, legs, and glutes, while also engaging the arms, shoulders, and core for a full-body exercise.
Is rowing good for weight loss?
Yes, rowing is excellent for weight loss as it combines cardio with strength training, leading to high calorie burn and improved metabolism.
Can beginners use a rowing machine?
Absolutely, the rowing machine is beginner-friendly and allows users to adjust resistance and pace, making it ideal for all fitness levels.
How long should I row for a good workout?
For a balanced cardio session, aim to row for 20–30 minutes at a moderate pace, adjusting based on your fitness goals and endurance.
Is rowing bad for my back?
When done with proper form, rowing strengthens the back. However, poor technique, such as rounding the spine, can lead to discomfort or injury.