Rowing (with rowing machine)

Rowing (with rowing machine)

Rowing is a highly effective full-body exercise that can be performed on a rowing machine. It mimics the movement of rowing a boat and engages multiple muscle groups simultaneously. This low-impact, high-intensity exercise offers numerous benefits for improving cardiovascular fitness, building muscular strength, and burning calories. Rowing primarily targets your upper body muscles, including the back, arms, shoulders, and chest. It also engages your core muscles, such as the abdominals and lower back, as well as your lower body muscles, including the glutes, quadriceps, and hamstrings. This comprehensive muscle recruitment makes rowing a fantastic exercise for toning and strengthening the entire body. Apart from the muscle-building benefits, rowing is an excellent cardiovascular exercise that gets your heart pumping and blood flowing. It increases your heart rate, improves lung capacity, and enhances overall endurance. Rowing also provides a low-impact workout, putting minimal stress on your joints, which makes it suitable for individuals with joint pain or those recovering from injuries. One of the key advantages of rowing is its calorie-burning potential. It is a highly efficient workout that can help you shed excess body fat by torching calories. Rowing is a full-body movement that requires both strength and endurance, resulting in a significant energy expenditure. Incorporating rowing into your fitness routine can contribute to weight loss or weight management goals. To maximize the benefits of rowing, it's important to maintain proper form, vary the intensity and duration of your workouts, and progressively challenge yourself. Rowing machines usually offer adjustable resistance settings, allowing you to change the intensity as needed. Whether you're a beginner or an advanced athlete, rowing can be modified to suit your fitness level and goals. Remember to incorporate rowing into a well-rounded exercise program that includes other forms of cardio, strength training, and flexibility exercises. Also, ensure you fuel your body with a balanced diet to support your workouts and aid in muscle recovery. Rowing, when done consistently and correctly, can be an incredibly rewarding exercise that leads to improved fitness and overall well-being.


  • Start by sitting on the rowing machine with your feet securely strapped into the footrests.
  • Grab the handlebar with an overhand grip, making sure your hands are shoulder-width apart.
  • Keep your back straight and core engaged throughout the exercise.
  • Begin the movement by pushing through your legs and extending them fully. Your arms should remain straight at this point.
  • Once your legs are extended, lean back slightly from the hips while pulling the handlebar towards your lower ribs. Keep your elbows close to your body as you do this.
  • As you pull back, squeeze your shoulder blades together and engage your back muscles.
  • Pause for a second in this position, then reverse the movement by extending your arms first, followed by leaning forward from the hips and bending your knees to return to the starting position.
  • Repeat the movement for the desired number of reps, focusing on maintaining proper form and control throughout.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize muscle activation and avoid injury.
  • Start with a warm-up to prepare your muscles and joints for the exercise.
  • Gradually increase the intensity and duration of your rowing sessions to challenge your fitness level.
  • Incorporate interval training by alternating between high-intensity bursts and lower-intensity recovery periods.
  • Engage your core muscles by consciously bracing your abs while rowing.
  • Maintain a tall posture with a slight lean back to engage your back muscles effectively.
  • Don't only rely on your arms for power; generate power from your legs and engage your glutes.
  • Listen to your body and take rest days to allow for recovery and prevent overtraining.
  • Include strength training exercises targeting the upper back, shoulders, and arms to complement your rowing workouts.
  • Fuel your body with a balanced diet including sufficient protein, complex carbohydrates, and healthy fats to support your exercise performance and muscle recovery.


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