Rowing Machine
What Is the Rowing Machine?
Rowing Machine is a cardio exercise that improves cardiovascular endurance and overall fitness. It is considered an intermediate-level activity, depending on intensity and personal capabilities. It combines elements of both strength and endurance training, providing a full-body workout that challenges the upper body, lower body, and core.
Unlike many cardio machines that focus primarily on the legs, the rowing machine requires synchronized coordination of multiple muscle groups. Each stroke links a push from the legs, a swing of the trunk from the hips and a pull from the arms, and the legs supply the largest share of the power. Rowing coaches commonly describe the split as roughly 60% legs, 30% trunk and 10% arms, so a strong stroke comes from driving the feet into the footplate rather than heaving with the back and arms.
Because the feet stay strapped to the footplate and there is no landing, rowing has no impact, which makes it a useful option for people who want hard cardiovascular work without the pounding of running. Whether used for long steady sessions or interval-style training, rowing can be a highly effective addition to most fitness routines.
The rowing machine is also the standard training and testing tool in competitive rowing, where the 2,000-meter ergometer test is the usual benchmark of a rower's fitness. In general training it works as a warm-up, as a conditioning finisher after strength work, or as the main cardio session of the day. The damper changes how heavy each stroke feels, not how much work the monitor counts, so a moderate setting with sound technique gives a better workout than the damper turned all the way up.
Beginners can use the rower from the start, but the order of legs, body and arms takes practice, so short, easy sessions spent learning the sequence pay off before longer or harder pieces. Anyone with a history of low back pain should build session length gradually and break long rows into shorter pieces.
Muscles Worked
- Gluteus Maximus
- Primary
- Vastus Lateralis
- Primary
- Vastus Medialis
- Primary
- Biceps Femoris
- High
- Erector Spinae
- High
- Latissimus Dorsi
- High
- Biceps Brachii
- Medium
- Rhomboid Major
- Medium
- Upper Trapezius
- Medium
Instructions
- Set the damper to a moderate setting, around 3 to 5, before you start.
- Adjust the foot straps to secure your feet snugly on the footrests, with each strap across the widest part of the foot.
- Sit upright and grab the handle with both hands using an overhand grip, fingers wrapped loosely and wrists flat.
- Begin in the "catch" position: shins close to vertical, arms extended, and torso leaning slightly forward from the hips with a straight back.
- Push with your legs to start the drive, keeping your arms straight and your torso angle fixed.
- As your legs straighten, swing your torso back slightly past upright and then pull the handle to your lower ribs, elbows moving back past your body.
- Reverse the movement: extend your arms, lean forward from the hips, and bend your knees only once the handle has passed them to slide back to the catch.
- Drive quickly and recover more slowly, maintaining a smooth, consistent rhythm throughout your session.
Common Mistakes
Rounding the back
Failing to maintain a straight back puts stress on the lower spine and increases injury risk.
Pulling with the arms first
The stroke should start with the legs, not the arms, to ensure proper power transfer and reduce strain.
Leaning too far back
Overextending the torso at the end of the stroke can strain the lower back and throw off your rhythm.
Using only your legs
Rowing is a full-body exercise; neglecting the upper body reduces effectiveness and balance in movement.
Bending the knees too early
Letting the knees rise on the recovery before the hands have passed them forces the handle up and over the knees and breaks the rhythm of the stroke.
Setting the damper too high
Turning the damper to its top setting makes each stroke heavy and slow and tires the back and arms early, while a moderate setting suits most people better.
Injuries
Rowing Machine is a low risk exercise when performed with proper technique. Because there is no impact, most problems come from repeating a faulty stroke hundreds of times in a session rather than from a single bad rep.
Lower back pain is the most common issue, often caused by rounding the spine during the drive or recovery phases. Among competitive rowers, a scoping review of low back pain in rowing found that a previous history of back pain and prolonged ergometer use, most often sessions longer than 30 minutes, were the most consistently reported risk factors. Wrist and forearm discomfort usually comes from gripping the handle too tightly or letting the wrists curl at the finish.
To prevent injury, focus on keeping a neutral spine, using controlled movements, and engaging your core. Hinge forward from the hips rather than slumping at the catch, keep the layback at the finish small, and hold the handle loosely with flat wrists. If you have had back pain before, split long rows into shorter pieces with rest between them and build total time gradually. A short, easy warm-up and a moderate damper setting also help.
To make the exercise easier, lower the stroke rate and intensity, shorten the session, or practice the stroke in stages (arms only, then arms and body, then the full stroke) while learning the sequence. Progress by lengthening steady sessions first, then by adding intervals at a higher pace. Stop and reassess if you feel sharp or radiating pain in the lower back or legs, or back pain that builds during the session instead of easing as you warm up.
Other Names for the Rowing Machine
The Rowing Machine is also known as:
- Indoor Rower
- Rowing Ergometer
Frequently Asked Questions
- Q: How long should I row for a good workout?
A 20 to 30 minute session is effective for most goals, depending on intensity. Beginners can start with 10 to 20 minutes while they learn the stroke, and anyone with a history of back pain does better splitting longer rows into shorter pieces.
- Q: Can beginners use a rowing machine?
Yes, but it’s important to learn proper form to avoid injury.
- Q: Is rowing better than running for cardio?
Rowing offers a full-body workout with less joint impact, making it a great alternative to running.
- Q: What damper setting should I use?
Most people do well with a damper setting of about 3 to 5. The damper changes how heavy each stroke feels rather than how much work you do, so a higher number is not a harder or better workout, and the monitor measures your effort at any setting.
- Q: Does rowing build muscle?
Rowing can add some strength and muscle for people new to training, but it does not load the muscles enough to replace a strength program. If building muscle is the goal, pair it with lifts such as the Barbell Deadlift or Cable Seated Row.