Rowing Machines

Rowing machines are a very effective piece of cardio equipment, for home or the gym. They deliver a full body workout, improving cardiovascular fitness, and build strength in both the upper and lower body. It is mainly low impact on the joints.

1. What is a Rowing Machine?

A rowing machine (or ergometer) replicates the action of rowing a boat. It combines cardio and strength training, particularly the posterior chain, by engaging your legs, core, back, and arms in a fluid motion.

It’s one of the best pieces of fitness equipment available that truly provides a total-body workout.

2. How Do Rowing Machines Work?

Rowing machines use a resistance mechanism (air, water, magnetic, or hydraulic) attached to a handle, chain and flywheel. As you pull the handle towards you, the resistance contracts your muscles while your legs drive through the movement.

The rowing motion has four phases:

1.     Catch – Knees bent, arms extended, ready to pull.

2.     Drive – Push through legs, pull handle to mid chest.

3.     Finish – Legs straight, handle to torso, core engaged.

4.     Recovery – Return smoothly to start position, smooth transition.

This provides both overall strength and cardio conditioning.

3. Different Types of Rowing Machines You Can Buy

Air Rowing Machines

·       Resistance created by a fan, chain- flywheel.

·       Smooth, natural feel.

·       Popular in commercial gyms and CrossFit gyms.

Water Rowing Machines

·       Resistance generated by paddling through water.

·       Feels most realistic and simulates outdoor rowing.

·       Aesthetic looking, a lot larger and more expensive.

Magnetic Rowing Machines

·       Resistance controlled by magnets.

·       Quiet, smooth, and adjustable.

·       More suitable for home use, and smaller area.

Hydraulic Rowing Machines

·       Compact and affordable.

·       Resistance uses a piston system.

·       Slightly Less smooth than other rowers but more suitable for smaller spaces.

4. Benefits of Using a Rowing Machine

Rowing machines provide a wide range of fitness benefits:

·       Full Body Training – Works 80-90% of all muscles, legs, back, arms, and core.

·       Low-Impact Cardio – Gentle on joints while still a challenging workout.

·       High Calorie Burn – Ideal for weight loss and fat burning sessions.

·       Improves Posture – Strengthens posterior chain and core muscles.

·       Endurance & Power – Enhances cardiovascular fitness and muscular strength combined.

·       Compact & Versatile – folds away easily for home storage.

5. Which Rowing Machine is Right for Me?

The best rowing machine depends on your space, budget, and specifical goals:

·       For Beginners: Magnetic or hydraulic – affordable and easy to use.

·       For Home Workouts: Magnetic rowers – quiet and compact.

·       For Realistic Feel: Water rowers – closest simulation to actual rowing.

·       For High-Intensity Training: Air rowers – smooth, durable, and used by many athletes, mainly cross fit.

6. Top Home Rowing Workouts

1. Steady-State Row (Endurance)

·       Row at a moderate pace for 20–30 minutes, can vary this depending on fitness levels.

·       Enhances cardiovascular fitness, and overall strength and conditioning.

2. HIIT Intervals

·       30 seconds all-out → 60-90 seconds light rowing, depending on fitness levels.

·       Repeat 10–15 times.

·       Burns fat and improves overall conditioning.

3. Power 500s

·       Row 500m as fast as possible → Rest 1–2 minutes depending on fitness levels.

·       Repeat 5–10 times.

·       Builds speed, stamina and overall conditioning.