Rowers: Rowing Machines for Home and Gym Workouts

If you want a single exercise machine that offers a full-body workout, low-impact cardio, and strength training in one, then the rower (rowing machine) is your best choice. Rowing machines have become increasingly popular in gyms and home fitness spaces because they deliver an efficient workout that burns calories, tones muscles, and improves endurance.

In this guide, we’ll cover everything you need to know about rowers—what they are, their benefits, how to use them properly, the different types, workout ideas, and tips for choosing the right one for your needs.

What is a Rower (Rowing Machine)?

A rower, also known as a rowing machine, is a piece of cardio equipment that mimics the motion of rowing a boat. It works by combining resistance and movement to engage your arms, back, legs, and core. Unlike treadmills or stationary bikes that focus mainly on the lower body, a rower provides a complete workout from head to toe.

The rowing movement has four main phases:

1. Catch: Starting position with knees bent and arms extended.
2. Drive: Pushing through the legs while pulling the handle toward your chest.
3. Finish: Legs extended, handle close to your chest, core engaged.
4. Recovery: Returning to the starting position smoothly.

This repetitive cycle not only builds strength but also raises your heart rate for cardiovascular conditioning.

Benefits of Using a Rower

Rowing machines are packed with health and fitness benefits. Here’s why they are loved by athletes, fitness trainers, and beginners alike:

1. Full-Body Workout

Unlike many cardio machines that target just the legs, a rower works 85% of the body’s muscles, including:

• Legs (quads, hamstrings, calves)
• Back (lats, traps, rhomboids)
• Arms (biceps, triceps, forearms)
• Core (abs and obliques)

This makes it one of the most efficient machines for overall conditioning.

2. Low-Impact Exercise

Running and jumping exercises can strain the knees, ankles, and hips. Rowing is low-impact, making it suitable for people with joint issues, older adults, or those recovering from injuries.

3. Burns Calories Quickly

Rowing is an intense workout that can burn between 400–600 calories per hour, depending on your pace and resistance. This makes it effective for weight loss and fat burning.

4. Improves Cardiovascular Health

Rowing raises your heart rate, improving cardio endurance, lung capacity, and circulation. Over time, it helps lower the risk of heart disease and boosts overall fitness.

5. Builds Strength and Stamina

Because it combines resistance training with cardio, rowing strengthens muscles while also improving stamina and endurance.

6. Mental Health Benefits

Rowing provides a rhythmic, meditative movement that helps reduce stress and improve mood. Many users find it calming while still being challenging.

Types of Rowers

When buying a rowing machine, it’s important to understand the different types available. Each type uses a unique resistance system.

1. Air Rowers

• Resistance is created by a fan that spins as you row.
• The faster you row, the greater the resistance.
• Common in gyms and used for HIIT (High-Intensity Interval Training).
• Example: Concept2 RowErg.

2. Water Rowers

• Use a water-filled tank to mimic the feel of rowing on water.
• Smooth, natural resistance with realistic sounds.
• Popular among rowing athletes.
• Example: WaterRower.

3. Magnetic Rowers

• Use magnets to create adjustable resistance.
• Quiet and smooth, making them great for home gyms.
• Often include digital monitors and preset programs.

4. Hydraulic Rowers

• Small pistons provide resistance.
• Budget-friendly and compact.
• Best for beginners or those with limited space.

How to Use a Rower Correctly

Rowing may look simple, but proper form is crucial to prevent injury and get the most out of your workout.

Step-by-Step Technique

1. Start Position (Catch): Sit tall, knees bent, arms extended holding the handle.
2. Drive: Push with your legs while pulling the handle toward your chest.
3. Finish: Legs extended, back straight, handle close to your ribs.
4. Recovery: Extend your arms first, then bend knees to return smoothly.

Tips for Good Form

• Keep your back straight, not hunched.
• Engage your core throughout the movement.
• Use your legs more than your arms (row is 60% legs, 30% core, 10% arms).
• Avoid jerky movements; aim for smooth, controlled strokes.

 Best Rowing Workouts

Rowers can be used for various workouts, from steady-state cardio to high-intensity training.

1. Beginner Steady-State Workout

• Row at a moderate pace for 15–20 minutes.
• Focus on form and breathing.

2. HIIT Rowing Workout

• Row at maximum effort for 30 seconds.
• Rest or slow pace for 60 seconds.
• Repeat for 10–15 rounds.

3. Pyramid Workout

• Row 1 minute at high effort, rest 1 minute.
• Row 2 minutes, rest 2 minutes.
• Continue up to 5 minutes, then work back down.

4. Endurance Workout

• Row at a comfortable pace for 30–45 minutes.
• Ideal for building stamina and burning fat.

5. Power Strokes

• Perform 10–20 hard, explosive strokes.
• Follow with 1 minute of slow rowing.
• Repeat for 15–20 minutes.

Rowers vs. Other Cardio Machines

You might be wondering: Why choose a rower instead of a treadmill, bike, or elliptical?

Machine	Muscle Engagement	Impact on Joints	Calorie Burn	Space Needed
Rower	Full-body	Low	High	Medium
Treadmill	Lower body only	High	High	Large
Bike	Lower body only	Low	Moderate	Medium
Elliptical	Upper + lower	Low	Moderate	Large

Rowers stand out because they combine strength + cardio + low-impact movement in one workout.

Tips for Choosing the Best Rower

When buying a rower, keep these factors in mind:

1. Resistance Type: Choose air or water for realistic rowing, magnetic for quiet use, hydraulic for budget.
2. Space: Measure your workout area—some rowers fold for storage.
3. Durability: Look for solid construction and a sturdy frame.
4. Comfort: Padded seat, adjustable footrests, and ergonomic handles are important.
5. Technology: Many models include monitors, heart-rate tracking, and workout programs.
6. Budget: Hydraulic rowers cost less, while air/water rowers are premium options.

 

Rowing for Different Goals

Weight Loss

Rowing burns calories quickly, making it excellent for fat loss. Aim for 30 minutes, 5 days a week.

Muscle Toning

Rowers target multiple muscles, helping build definition in the arms, shoulders, legs, and abs.

Endurance Training

Rowing at a moderate pace for longer sessions improves stamina and cardiovascular endurance.

Rehabilitation & Low-Impact Fitness

Rowers are gentle on joints, making them safe for people with knee, hip, or ankle issues.

Common Mistakes to Avoid

1. Hunching the back – Keep posture upright.
2. Overusing arms – Remember, legs do most of the work.
3. Jerky movements – Rowing should be smooth and rhythmic.
4. Ignoring resistance settings – Adjust resistance to match your fitness level. 

Conclusion

Rowers are one of the most effective and versatile fitness machines available. Whether you want to lose weight, build strength, improve endurance, or protect your joints, a rowing machine is a fantastic choice. With proper technique and consistent workouts, you can transform your health and fitness right from home or at the gym.

If you’re building a home gym, investing in a rower can give you a full-body workout without taking up too much space. Choose the right type for your needs, follow correct form, and enjoy the countless benefits of rowing.