If you’re looking for what to do instead of rowing machine, you have many great options. Your cardio and strength training don’t have to stop just because that machine is busy or you want a change.
Maybe you find the motion uncomfortable or your gym doesn’t have one. The good news is you can build similar endurance and muscle with other activities. This guide covers excellent substitutes that work your back, legs, and core just as well.
What To Do Instead Of Rowing Machine
You can break the alternatives into two main groups. Some exercises mimic the rowing motion very closely. Others provide a comparable full-body workout through different movements. Both are effective for building fitness.
Close Motion Replacements
These activities use a similar pull-and-push pattern. They engage your upper back, arms, and legs in a coordinated way.
- Cable Machine Rows: Set a cable at waist height and sit on the floor. Pull the handle to your chest while keeping your back straight. This isolates the back muscles used in rowing.
- Resistance Band Rows: Anchor a band in front of you. Hold the ends and pull back, squeezing your shoulder blades. It’s a perfect portable option for home workouts.
- Bent-Over Dumbbell Rows: Hold a dumbbell in each hand, hinge at your hips, and pull the weights up. This builds serious strength in your lats and improves posture.
Comparable Full-Body Cardio Options
These exercises get your heart rate up and work multiple muscle groups together, just like rowing does.
- Swimming: Especially the front crawl or backstroke. It’s a zero-impact, full-body challenge that’s fantastic for cardio.
- Cross-Country Skiing or Ski Erg: This is arguably the closest cardio match. It uses the same push-pull with legs and arms but in a different plane of motion.
- Kettlebell Swings: This powerful hip-hinge movement builds explosive power in your glutes and hamstrings. It also gets your heart pumping fast.
Building Your Own Rowing Workout Substitute
You can combine exercises to create a session that matches a 20-minute rowing workout. Here’s a simple template you can follow.
Warm-Up (5 Minutes)
- Jumping Jacks: 60 seconds
- Arm Circles: 30 seconds forward, 30 seconds backward
- Bodyweight Squats: 60 seconds
- Torso Twists: 60 seconds
Main Circuit (Repeat 3-4 Times)
- Dumbbell Rows: 10-12 reps per arm. Focus on form, not speed.
- Jump Rope: 90 seconds. This replaces the rowing cardio burst.
- Glute Bridges: 15 reps. Activate the posterior chain.
- Renegade Rows: 8 reps per side. Adds a core stability challenge.
- Rest: 60 seconds between circuits.
Cool-Down (5 Minutes)
Stretch your chest, back, and hamstrings. Hold each stretch for about 30 seconds without bouncing.
Home Workout Ideas With No Equipment
Don’t have any gear? You can still get a great workout. Bodyweight exercises are very effective when done with intensity.
- Superman Holds: Lie on your stomach and lift your arms and legs. Hold for 30 seconds to strengthen your lower back.
- Inverted Rows: Use a sturdy table or a bar set low. Keep your body straight and pull your chest up to the bar.
- Burpees: The ultimate full-body conditioner. They combine a squat, plank, and jump for maximum effort.
- Mountain Climbers: Drive your knees in fast from a plank position. This builds cardio and core strength similiar to the rowing drive phase.
Gym Machine Alternatives
Most gyms have other equipment that can match the benefits of a rower. You might need to use two or three machines to cover everything.
- Lat Pulldown Machine: Targets the same major back muscles (lats) as the rowing pull. Use a moderate weight for higher reps.
- Leg Press Machine: Simulates the powerful leg drive you initiate the rowing stroke with. Go for controlled, steady reps.
- Elliptical Trainer: Use the moving arms and set the resistance high. It offers a smooth, low-impact cardio session that involves both upper and lower body.
- Assault Bike or Air Bike: This will challenge your cardio capacity and work your arms and legs simultaniously. It’s famously tough.
Why Variety Is Beneficial
Switching your routine has real advantages. Your body adapts to the same exercise, which can slow progress. Trying new movements can break plateaus.
It also prevents overuse injuries. Rowing uses a repetitive motion, which can strain the lower back or wrists for some people. Alternative exercises distribute the load differently.
You might find an activity you enjoy more. Consistency is key, and you’ll stick with workouts you actually like doing. Maybe you’ll prefer the rhythm of swimming or the strength focus of weight training.
Common Mistakes to Avoid
When replacing the rower, keep these points in mind to stay safe and effective.
- Neglecting the Leg Drive: The rower is about 60% legs. Don’t just do back exercises; include squats or lunges.
- Rushing Through Rows: With cable or dumbbell rows, control the weight. Don’t use momentum to swing it up.
- Skipping Cardio: If you replace rowing with only strength moves, add a separate cardio block like running or cycling.
- Poor Posture: Whether bent-over or on a machine, keep your spine neutral. Don’t round your back during pulls.
Sample Weekly Plan
Here is a balanced weekly schedule that incorporates rowing alternatives.
- Monday: Full-Body Circuit (use the circuit example above)
- Tuesday: Steady-State Cardio (30 minutes on the elliptical or swimming)
- Wednesday: Rest or Light Walking
- Thursday: Back & Core Focus (Cable rows, planks, lat pulldowns)
- Friday: High-Intensity Interval Training (Burpees, kettlebell swings, jump rope intervals)
- Saturday: Leg & Glute Strength (Leg press, glute bridges, lunges)
- Sunday: Rest
FAQ: Rowing Machine Alternatives
What is a good substitute for a rowing machine at home?
A combination of resistance band rows and high-intensity bodyweight exercises like burpees is a excellent home substitute. It covers strength and cardio without any large equipment.
Can I use an elliptical instead of a rower?
Yes, an elliptical is a good cardio alternative. To make it more like rowing, actively push and pull with the moving arms and use a higher resistance setting to engage your muscles more.
What exercise works the same muscles as rowing?
Exercises like bent-over rows, lat pulldowns, and seated cable rows target the back muscles. For the legs, leg presses and deadlifts work the same driving muscles used in the rowing stroke.
Is swimming comparable to rowing?
Swimming is very comparable as a full-body, low-impact cardio workout. It might not build as much upper back thickness as rowing, but it’s superb for overall endurance and shoulder health.
How can I simulate rowing without the machine?
You can simulate the two-part motion. For the leg drive, do squat jumps. For the arm pull, follow immediately with a resistance band row. Practicing these in sequence mimics the rhythm.
Finding what to do instead of rowing machine opens up many posibilities for your fitness. The key is to focus on exercises that combine cardio and strength for your upper back and legs. By mixing the options here, you can create a routine that keeps you motivated and gets great results.
For more ideas on bodyweight exercises that can replace gym equipment, check out this resource from the NHS exercise guide.