If you’re looking for a powerful piece of gym equipment, you might wonder what kind of exercise is rowing machine. It’s a fantastic full-body workout that engages nearly every major muscle group.
This machine, often called an ergometer or erg, simulates the motion of rowing a boat on water. But it does so much more than that. It provides a blend of strength training and cardiovascular conditioning that is hard to match. Let’s look at how it works and why it might be the perfect addition to your routine.
What Kind Of Exercise Is Rowing Machine Discover Benefits
A rowing machine workout is a concurrent exercise. This means it combines cardiovascular (aerobic) and strength (resistance) training in one fluid movement. Unlike a treadmill that mainly works your legs, or a lat pulldown that focuses on your back, rowing demands coordinated effort from your legs, core, and upper body with every single stroke.
The benefits of this are immense. You get your heart rate up for calorie burn and heart health while also building muscular endurance and strength. It’s a two-for-one deal that saves time and maximizes effort.
The Four Phases of the Rowing Stroke
To understand the full-body nature of rowing, you need to know the stroke cycle. It’s broken down into four distinct parts:
1. The Catch: This is the starting position. You’re leaned forward with your arms straight, shoulders relaxed, and shins vertical. Your legs are compressed, ready to drive.
2. The Drive: This is the power phase. You push forcefully with your legs first. As your legs extend, you swing your torso back to about 11 o’clock, and finally, you pull the handle to your lower chest.
3. The Finish: You are leaned back slightly with your legs fully extended. The handle is held lightly against your body, just below your ribs. Your core is engaged to support this position.
4. The Recovery: This is the rest phase, done in reverse order. You extend your arms away, hinge your torso forward from the hips, and then bend your knees to slide back to the catch position.
The key to effective, safe rowing is the separation of these movements: legs, then body, then arms on the drive; arms, then body, then legs on the recovery.
Primary Muscles Worked by Rowing
This coordinated motion means you’re giving a serious workout to a wide range of muscles.
* Legs (The Primary Drivers): Your quadriceps, hamstrings, glutes, and calves provide about 60% of the power in the stroke.
* Core (The Stabilizer): Your abdominal muscles and lower back work isometrically to transfer power from your legs to your upper body and to stabilize your spine.
* Back (The Major Pullers): Your latissimus dorsi (lats), rhomboids, and trapezius muscles are heavily engaged during the pulling phase of the stroke.
* Arms and Shoulders (The Finishers): Your biceps, forearms, and deltoids assist in the final part of the pull.
Key Benefits of Regular Rowing Machine Workouts
Now that you know what muscles are involved, let’s outline the specific benefits you can expect from consistent training.
Efficient Full-Body Conditioning
As we’ve covered, rowing is a top-tier full-body exercise. In just 20-30 minutes, you can achieve a level of conditioning that might require two separate machines elsewhere in the gym. This efficiency is perfect for busy schedules.
Low-Impact, Joint-Friendly Cardio
Unlike running or jumping, rowing is a low-impact activity. Your feet stay fixed on the pedals, and there is no jarring impact on your knees, hips, or ankles. This makes it an excellent option for people with joint concerns, those recovering from injury, or anyone looking for a sustainable cardio option.
Superior Calorie Burn and Fat Loss
Because it uses so many large muscle groups simultaneously, rowing is a calorie-torching monster. A vigorous 30-minute session can burn significantly more calories than many other cardio machines at the same intensity. This creates a strong calorie deficit, which is essential for fat loss.
Improved Posture and Core Strength
The rowing motion naturally encourages you to retract your shoulder blades and engage your upper back muscles. Combined with the constant core stabilization required, this can combat the hunched-forward posture caused by sitting at a desk. You’ll build a stronger, more resilient back.
Enhanced Cardiovascular Health
Rowing gets your heart pumping efficiently. Regular sessions strengthen your heart muscle, improve lung capacity, and enhance your body’s ability to use oxygen. This lowers your risk of heart disease and boosts your stamina for all daily activities.
Builds Muscular Endurance
While it’s not identical to heavy weightlifting for maximal strength, rowing is exceptional for building muscular endurance. Your muscles learn to perform repetitively under tension for extended periods, which is incredibly functional for real-life tasks.
How to Get Started with a Rowing Program
Ready to give it a try? Follow these steps to begin correctly and avoid common mistakes.
1. Set the Damper Correctly: The damper lever on the side (often confused with resistance) controls air flow. A higher setting (like 10) feels heavier but can lead to poor form. Start with a damper setting between 3-5. This mimics the feel of water and allows for a smooth stroke.
2. Master the Technique First: Before worrying about speed or distance, spend your first few sessions focusing solely on the four-part stroke sequence. Practice slow, deliberate strokes. Many gyms have instructors who can give you a quick form check.
3. Start with Short, Manageable Sessions: Begin with 3-4 sessions per week, each lasting 10-15 minutes. Focus on maintaining good form throughout. It’s better to row well for 10 minutes than poorly for 30.
4. Structure a Beginner Workout: Try this simple session after warming up:
* Row for 1 minute at a slow, steady pace (focus on form).
* Rest for 1 minute (stand up, stretch, walk).
* Repeat this cycle for a total of 10-15 minutes.
5. Listen to Your Body: Pay attention to signals from your lower back or shoulders. Discomfort usually signals a break in form—likely you’re pulling with your arms too early or rounding your back.
Common Rowing Mistakes to Avoid
Even experienced rowers can fall into bad habits. Watch out for these:
* Bending the Knees Too Early on Recovery: This causes the handle to have to go up and over your knees. Always extend arms fully and hinge at the hips before bending your knees.
* Using Only Your Arms: The power must come from your leg drive. If your arms are tired before your legs, you’re doing it wrong.
* Hunching the Shoulders: Keep your shoulders down and relaxed, especially at the catch. Don’t let them creep up to your ears.
* Leaning Too Far Back: At the finish, your torso should be at about an 11 o’clock position. Leaning to 1 o’clock puts unnecessary strain on your lower back.
* Rushing the Recovery: The recovery should be about twice as long as the drive. A slow, controlled recovery allows you to catch your breath and prepare for the next powerful drive.
Sample Workouts to Try
Once you’re comfortable with the basics, mix in these workouts to keep things interesting and challenging.
Endurance Builder:
* Row at a steady, moderate pace for 20 minutes.
* Try to keep your stroke rate (shown on the monitor) between 22-26 strokes per minute.
* Focus on powerful, consistent drives.
Interval Sizzler:
* Warm up for 5 minutes of easy rowing.
* Row as hard as you can for 1 minute.
* Row very easily for 2 minutes of active recovery.
* Repeat this 1-minute on / 2-minute off cycle 6-8 times.
* Cool down for 5 minutes.
Pyramid Challenge:
* Row hard for 250 meters, then rest 1 minute.
* Row hard for 500 meters, rest 1 minute.
* Row hard for 750 meters, rest 1 minute.
* Row hard for 500 meters, rest 1 minute.
* Row hard for 250 meters, and your done.
Frequently Asked Questions (FAQ)
Is a rowing machine good for weight loss?
Absolutely. Its high calorie-burn efficiency and full-body engagement make it one of the best tools for creating the calorie deficit needed for weight loss, especially when combined with a balanced diet.
Can you build muscle with a rowing machine?
Yes, you can build muscular endurance and tone muscle, particularly in the legs, back, and arms. For maximal muscle size (hypertrophy), you would typically supplement rowing with dedicated strength training using heavier weights.
How often should I use the rowing machine?
For general fitness, 3-5 times per week is a great target. Allow for at least one full rest day, and listen to your body to prevent overtraining. Vary your workout intensity throughout the week.
Is rowing bad for your back?
When performed with correct technique, rowing is excellent for back health. It strengthens the postural muscles. However, poor form—like rounding the lower back—can lead to strain. Always prioritize a straight, strong spine.
What’s the difference between a rowing machine and other cardio?
The main difference is its full-body, low-impact nature. Ellipticals and bikes are also low-impact but focus more on the lower body. Treadmills provide impact. Rowing uniquely combines upper, lower, and core work in one fluid, joint-friendly motion.
The rowing machine is a versatile, powerful, and underutilized tool. By understanding the mechanics and benefits, you can add a highly effective full-body workout to your fitness plan. Remember, consistency and proper form are far more important than speed or resistance when you start. Grab that handle, and take your first stroke toward better fitness.