Home Exercises Cardio Rowing Machine
Rowing Machine

Rowing Machine

CardioFull Body Full GymMachine Cardio
Add to workout
Primary musclesCardio، Full Body
EquipmentFull Gym، Machine
LevelCardio
Suggested3 × 8–12

Overview

The Rowing Machine is a cardio and strength-training tool that mimics the rowing motion. It works the upper and lower body together, helping you build stamina, strength, and calorie burn at the same time. You get a full-body workout that targets the legs, core, back, and arms while delivering low-impact cardiovascular conditioning. It is commonly used for fat loss, aerobic endurance, and sport-specific conditioning.

How to do it

  1. 1

    Start Position (The Catch): Sit on the seat with your feet secured in the straps. Bend your knees, tip your torso slightly forward from the hips, and grip the handle with an overhand grip.

  2. 2

    Drive Phase: Press hard through your legs first, extend your hips, then draw the handle to your upper abdomen while keeping your elbows close to your body.

  3. 3

    Finish Position: Your legs should be fully extended, your torso slightly leaned back, and the handle pulled just below the chest.

  4. 4

    Recovery Phase: Send your arms forward first, then hinge at the hips, and finally bend your knees to return to the catch.

  5. 5

    Keep a consistent rhythm and move the legs, core, and arms together smoothly.

Form tips & common mistakes

Keep your back straight and do not round it during the drive.

Initiate the movement with your legs, then finish with the upper body pull.

Use a controlled pace; do not rush the recovery.

At the finish, keep your elbows tucked close to the ribcage.

Benefits

Full-Body Workout: Trains the legs, core, back, and arms at the same time, supporting balanced muscular development.

Low-Impact Conditioning: Easy on the joints while still providing a strong calorie burn and cardiovascular benefits.

Builds Endurance and Stamina: Improves aerobic capacity and muscular endurance, making it useful for athletes and general fitness.

Enhances Posture and Core Strength: Strengthens posterior chain muscles, helping support better posture and spinal health.

Efficient Calorie Burn: A time-efficient way to combine strength and cardio training in one workout.

Muscles worked

Target

Quadriceps، Hamstring، Latissimus Dorsi، Triceps، Glutes، Rhomboids، Deltoids، Trapezius، Calves، Abs، Obliques، Biceps، Phase 1: The Catch، 2: The Drive، 3: The Finish، 4: The Recovery

Muscles worked — Rowing Machine

Alternatives & variations

Bodyweight Squat

Bodyweight Squat

HipLeg Full Gym Cardio
Mountain Climber

Mountain Climber

AbsCardio Full Gym Cardio
Navy Seal Burpee

Navy Seal Burpee

CardioFull Body Full Gym Cardio
Jump Rope

Jump Rope

Cardio Full Gym Plyometrics
Jump Squats

Jump Squats

HipLeg Full Gym Plyometrics
Dumbbell Burpees

Dumbbell Burpees

CardioFull Body Dumbbells Plyometrics

Frequently asked questions

Is the Rowing Machine good for weight loss?

Yes, it is excellent for calorie burning while building strength and endurance.

How long should beginners row?

Start with 10–15 minutes, focusing on form before increasing duration or intensity.

Is rowing safe for people with knee or joint issues?

Yes, it’s low-impact, but proper form is essential to avoid strain.

How many times per week should I row?

Two to four sessions per week is effective for most fitness goals.

What type of resistance is best—air, water, or magnetic?

All are effective; air and water rowers mimic natural rowing feel, while magnetic rowers are quieter and smoother.

Can rowing replace weight training?

Rowing builds muscular endurance and strength but should complement, not replace, resistance training.

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