A rowing machine can deliver a challenging cardiovascular and muscular workout without requiring a large collection of home gym equipment. Each stroke combines a powerful leg drive with controlled movement through the hips, core, back and arms.
Also known as an indoor rower or rowing ergometer, the machine recreates the basic movement of rowing a boat. Unlike running, the exercise is performed from a seated position and does not involve repeatedly landing on the ground. This makes rowing a popular option for people seeking a lower-impact form of indoor cardio.
However, rowing is not simply an arm exercise, and using a rower correctly takes practice. Poor sequencing, excessive resistance or rounding the lower back can reduce the effectiveness of the workout and increase discomfort.
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What Is a Rowing Machine?
A rowing machine is indoor exercise equipment that uses a sliding seat, handle, foot supports and resistance system to simulate the movement of rowing.
The user begins with the knees bent and the seat towards the front of the machine. The legs then push the body backwards while the handle is drawn towards the torso. The movement is reversed in a controlled manner to begin the next stroke.
Most rowing machines include a performance monitor that may display:
- Workout time
- Stroke count
- Strokes per minute
- Distance
- Split time or estimated time per 500 metres
- Power measured in watts
- Estimated calories
- Heart rate when a compatible sensor is connected
The accuracy and range of these measurements vary between machines. Calorie figures should be treated as estimates rather than exact measurements of energy expenditure.
Types of Rowing Machines
The main difference between rowing machines is the way they create resistance. Each system has a distinctive feel, sound, price range and maintenance requirement.
Magnetic rowing machines
A magnetic rower uses magnets to control resistance around a flywheel. Resistance is normally adjusted with a manual dial, electronic control or built-in workout program.
Magnetic rowers are widely used in home gyms because they tend to provide smooth and relatively quiet operation. They can be suitable for apartment living, early-morning sessions and rooms shared with other people.
One limitation is that some magnetic systems provide a more uniform resistance throughout the stroke. This can feel less like rowing on water than a responsive air or water machine.
Air rowing machines
An air rower uses a flywheel with fan blades. Pulling the handle spins the fan, and the air moving around the blades produces resistance.
The harder and faster you pull, the greater the resistance generally becomes. This responsive action makes air rowers popular for interval training, competitive indoor rowing and commercial gyms.
The main disadvantage is noise. A fan rower can become noticeably louder as stroke power and speed increase.
Water rowing machines
A water rower uses paddles or a propeller inside a water-filled tank. Each pull moves the water and creates resistance.
The resistance naturally increases as the user applies more power. Many people enjoy the smooth movement and rhythmic sound of water circulating inside the tank.
Water rowers can be heavier and more expensive than basic hydraulic machines. The tank may also require occasional inspection, cleaning or water treatment in accordance with the manufacturer’s instructions.
Hydraulic rowing machines
A hydraulic rower creates resistance using one or more pistons. These machines are often compact, lightweight and relatively inexpensive.
Some hydraulic rowers have two independent arms, while others use a central handle connected to the resistance mechanism. They can be useful where space is limited, but the movement may feel less fluid than that of a long-rail magnetic, air or water rower.
Hydraulic cylinders may become warm during extended workouts. Some models also have a shorter stroke, which may not comfortably accommodate taller users.
Combination resistance rowers
Some rowing machines combine magnetic resistance with air or another resistance system. This can provide electronic adjustment while retaining some of the responsive feel produced by a flywheel.
Combination machines may offer a broad range of programs and resistance levels, although additional electronics can increase the price and create more components that may eventually require servicing.
Comparing Rowing-Machine Resistance Systems
| Resistance type | Typical advantages | Possible drawbacks |
|---|---|---|
| Magnetic | Quiet, adjustable and generally suitable for home use | May feel less responsive than air or water |
| Air | Responsive resistance and suitable for hard intervals | Can become noisy during vigorous rowing |
| Water | Smooth action, natural resistance and water sound | Usually heavier and may require tank maintenance |
| Hydraulic | Compact and often less expensive | Shorter movement and less natural rowing sensation |
| Combination | Broad resistance range and electronic programs | Can cost more and contain additional electronics |
How to Use a Rowing Machine
Correct rowing technique is based on sequencing rather than simply pulling the handle as hard as possible.
1. The catch
Sit tall with the knees bent, shins approximately vertical and feet secured in the straps. Keep the arms straight, shoulders relaxed and head neutral.
Hinge forward slightly from the hips while maintaining a controlled spinal position. Avoid reaching so far forward that the lower back becomes heavily rounded.
2. The drive
Begin by pushing through the legs. Keep the arms straight during the initial part of the drive.
As the legs approach a straighter position, open the hips and lean the torso slightly backwards. Finish by drawing the handle towards the lower ribs.
A useful sequence is:
Legs → body → arms.
3. The finish
At the end of the drive, the legs are extended without aggressively locking the knees. The handle is close to the lower chest or upper abdomen, the elbows travel behind the body and the torso leans back slightly.
Avoid leaning excessively backwards or pulling the handle towards the neck.
4. The recovery
The recovery reverses the drive sequence:
Arms → body → legs.
Straighten the arms first, hinge forward from the hips and then bend the knees so the seat travels smoothly towards the front.
The recovery should generally feel controlled rather than rushed. Racing the seat forward can make the next stroke less stable and less powerful.
What Muscles Does a Rowing Machine Work?
Rowing is a coordinated exercise involving both the lower and upper body. The main working areas include:
- Quadriceps: Extend the knees during the leg drive.
- Gluteal muscles: Assist with hip extension as the body moves backwards.
- Hamstrings: Help control the hips and knees throughout the stroke.
- Calves: Assist with lower-leg stability and the initial push.
- Core muscles: Stabilise the torso and transfer force between the legs and handle.
- Back muscles: Support posture and help draw the handle towards the body.
- Shoulders: Assist with controlling the handle and arm movement.
- Biceps and forearms: Complete the pulling portion of the stroke and maintain the grip.
Although rowing works many muscles, it does not replace a complete progressive strength-training program. Resistance exercises such as squats, presses, rows and hinges remain valuable for building maximum strength and muscle.
Potential Benefits of a Rowing Machine
1. Cardiovascular exercise
Continuous rowing raises the heart rate and breathing rate. The machine can be used for moderate steady exercise, longer endurance sessions or short high-intensity intervals.
Because speed, power and stroke rate can be adjusted immediately, rowing can suit a wide range of fitness levels.
2. Upper- and lower-body movement
Rowing uses the legs, hips, trunk and upper body during the same exercise. This can make it an efficient option for people who want to involve several large muscle groups during a cardio workout.
3. Lower-impact exercise
The feet remain supported and the body moves on a sliding seat, avoiding the repeated landing forces associated with running and jumping.
Lower impact does not mean that rowing is suitable for every injury or condition. The hips, knees and lower back still move repeatedly, and poor technique can cause irritation.
4. Adjustable intensity
A beginner can row slowly at a low resistance, while a trained user can perform demanding sprints or endurance sessions. Intensity can be altered through resistance, stroke rate and the amount of force applied during each drive.
5. Suitable for home exercise
A rowing machine allows indoor exercise regardless of rain, heat or darkness. Some models fold or can be stored vertically, although the manufacturer must specifically approve upright storage.
6. Provides measurable feedback
Workout monitors can help track distance, time, stroke rate and power. This makes it possible to set measurable goals and compare performance between sessions.
7. Can improve muscular endurance
Repeated strokes require the legs, trunk and upper body to continue working over time. This may improve the ability of these muscles to sustain repeated effort.
8. Useful for interval training
Rowing intensity can be increased and reduced quickly. This makes the machine suitable for structured intervals that alternate harder work with easier recovery.
Rowing Machine Pros and Cons
| Potential advantages | Possible disadvantages |
|---|---|
| Provides cardiovascular and muscular exercise together | Correct technique takes time to learn |
| Uses the legs, hips, core, back and arms | Poor technique may contribute to lower-back discomfort |
| Lower impact than running or jumping | May still aggravate some back, hip or knee conditions |
| Intensity can be adjusted for different fitness levels | Long machines require considerable floor space |
| Suitable for steady cardio and intervals | Air machines can be noisy |
| Some machines fold or store vertically | Heavy models may be difficult to move |
| Performance displays make progress measurable | Calorie readings are estimates |
| Can be used indoors throughout the year | The repeated movement may feel monotonous |
| Seated position may suit people who dislike running | Provides less weight-bearing bone stimulus than walking or running |
Can a Rowing Machine Help with Weight Loss?
A rowing machine can contribute to weight loss by increasing physical activity and energy expenditure. A vigorous rowing workout can be demanding because it engages large muscle groups and raises the heart rate.
However, rowing does not guarantee weight loss. Results depend on total food intake, workout frequency, intensity, general daily movement, body size and long-term consistency.
A sensible weight-management program may include:
- Regular rowing or another form of cardiovascular exercise
- Progressive strength training
- Walking and general daily movement
- A sustainable eating pattern
- Adequate protein and dietary fibre
- Appropriate sleep and recovery
A rowing machine cannot selectively remove fat from the stomach, hips, arms or thighs. Fat loss occurs across the body according to overall energy balance and individual biology.
Is Rowing Good for Building Muscle?
Rowing may improve muscular endurance and can help previously inactive users develop some strength. The repeated leg drive works the thighs and hips, while the pulling movement engages the back and arms.
For substantial muscle development, rowing is best combined with resistance training. A rower cannot provide the same progressive loading options as exercises using weights, resistance machines or suitably challenging bodyweight movements.
Simple Beginner Rowing Workout
This introductory session is intended for a generally healthy adult learning to row. Use a light-to-moderate resistance and prioritise technique over speed.
- Easy warm-up – 3 minutes: Row slowly and practise the legs-body-arms sequence.
- Moderate rowing – 2 minutes: Increase your effort while maintaining a controlled recovery.
- Easy recovery – 1 minute: Reduce your pace and relax your grip.
- Moderate rowing – 2 minutes: Push through the legs rather than pulling early with the arms.
- Easy recovery – 1 minute: Sit tall and keep the shoulders relaxed.
- Moderate rowing – 2 minutes: Maintain consistent strokes rather than sprinting.
- Cool-down – 3 minutes: Gradually reduce your pace.
The total workout is approximately 14 minutes. A new user may need a shorter session initially.
Progress gradually by increasing one variable at a time:
- Total workout time
- Distance
- Stroke power
- Stroke rate
- Resistance
- Number of intervals
Increasing all of these simultaneously can create unnecessary fatigue and make it difficult to maintain good technique.
Understanding Stroke Rate
Stroke rate is measured in strokes per minute, often abbreviated to SPM.
A higher stroke rate does not automatically mean a better workout. Beginners may benefit from rowing at a controlled rate while learning to generate power through the legs.
Rapid strokes with very little force can be less effective than slower, stronger strokes. The appropriate rate depends on the workout, machine and user’s experience.
Common Rowing-Machine Mistakes
Pulling with the arms too early
The legs should begin the drive. Bending the arms immediately reduces the contribution of the more powerful lower-body muscles.
Using maximum resistance
A high resistance setting is not necessarily more effective. Excessive resistance can slow the movement, fatigue the back and arms and make it harder to learn proper sequencing.
Rounding the lower back
Reaching too far forward can cause excessive spinal flexion. Move from the hips and maintain a controlled torso position.
Leaning too far backwards
The finish requires only a slight backward lean. Excessive movement wastes energy and may place unnecessary stress through the lower back.
Rushing the recovery
The recovery should be smooth and controlled. Sliding forward too quickly can cause the seat to catch up with the hands and disrupt the next stroke.
Gripping the handle too tightly
A tight grip can fatigue the hands and forearms. Hold the handle securely but keep the wrists relatively flat and the shoulders relaxed.
Allowing the knees to rise too early
During recovery, the arms should straighten and the body should hinge forward before the knees bend substantially. Early knee movement can force the handle to travel around the legs.
Rowing only with the upper body
The legs generate a substantial portion of the force. A stroke dominated by the arms is less efficient and may cause the upper body to fatigue quickly.
How to Use a Rowing Machine Safely
Inspect the machine
Before exercising, check the seat, rail, handle, foot straps, resistance mechanism and frame. Ensure that folding joints and locking pins are secure.
Adjust the foot supports
Position the footplates so the strap crosses securely over the broad part of each foot. The feet should feel supported without the straps restricting circulation.
Start with manageable resistance
Use a moderate setting while learning. Rowing harder should come primarily from applying force efficiently rather than immediately selecting the highest resistance.
Keep the movement controlled
Do not allow the handle to snap back towards the machine. Maintain control during both the drive and recovery.
Warm up before intense rowing
Begin with several minutes of easy rowing before attempting sprints or high-resistance intervals.
Stop if symptoms develop
Stop exercising if you experience chest pressure, faintness, severe shortness of breath, unusual heart palpitations, sudden weakness, sharp joint pain or worsening lower-back pain.
Medical precaution: Ask a doctor, physiotherapist or qualified exercise professional before beginning rowing if you have cardiovascular disease, uncontrolled blood pressure, a recent operation, significant osteoporosis, a spinal condition, a recent hip or knee injury, severe arthritis or a condition affecting balance and coordination.
Can Older Adults Use a Rowing Machine?
Many older adults can use a rowing machine successfully because the exercise is seated and does not require repeated running impact. Rowing may help maintain cardiovascular fitness and whole-body muscular endurance.
However, getting onto a low seat, bending the knees deeply and maintaining spinal control may be difficult for some users.
Older users should consider:
- A machine with a higher seat position
- Stable foot supports and easy-to-use straps
- A comfortable seat
- A smooth, controlled resistance system
- Handles or furniture nearby for safely getting on and off
- Short initial sessions
- Professional technique instruction where necessary
A rowing machine should not be used as unsupervised rehabilitation after surgery or a significant injury unless it has been approved by an appropriate healthcare professional.
What to Consider When Buying a Rowing Machine
1. Resistance type
Choose between magnetic, air, water, hydraulic or combination resistance.
A magnetic rower may suit a quiet home environment. An air rower may appeal to users wanting responsive resistance and hard intervals. A water rower can provide a smooth sensation, while a hydraulic machine may be preferable when space and cost are the main priorities.
2. Rail length
The rail must be long enough to accommodate the user’s leg length. Taller users should check the published user-height recommendation or usable travel distance rather than relying only on the machine’s overall length.
3. Maximum user weight
Select a rower with a published weight capacity comfortably above the intended user’s weight. Staying below the maximum limit may also improve stability and reduce strain on the frame.
4. Machine dimensions
Rowing machines can be surprisingly long when assembled. Measure the intended exercise area and leave additional space behind and around the machine.
Check both the operating and stored dimensions when considering a foldable model.
5. Storage method
Some rowers fold at the rail, while others can be tipped upright and moved on transport wheels.
Never store a water or magnetic rower vertically unless the manufacturer specifically states that this is permitted. The machine must also be secured so it cannot fall.
6. Seat height
A low seat may be difficult for users with restricted hip or knee movement. A higher seat can make mounting and dismounting easier.
7. Seat comfort
Check the shape, padding and width of the seat. Excessively soft padding is not always more comfortable during longer workouts because it may reduce stability.
8. Footplates and straps
Foot supports should feel solid and accommodate the intended shoe size. Adjustable straps help keep the feet secure during the drive and recovery.
9. Handle design
The handle should offer a comfortable grip without forcing the wrists into an awkward position. Inspect the handle covering and connection point when comparing models.
10. Monitor functions
Useful measurements may include time, distance, stroke rate, split time and watts. More advanced machines may offer preset workouts, racing programs, app connectivity or heart-rate compatibility.
Do not choose a rower solely because it claims to display many statistics. The quality of the rowing movement, frame and resistance system is more important.
11. Noise level
Magnetic machines tend to be relatively quiet. Water rowers produce a noticeable but often pleasant water sound. Air rowers generally become louder as effort increases.
Also consider noise from the seat rollers and vibration travelling through the floor.
12. Frame stability
The machine should remain stable during powerful strokes. Compare the width of the stabilising feet, frame materials and overall machine weight.
13. Transport wheels
Built-in wheels can make a long or heavy rower easier to move. Check which end must be lifted and whether the intended user can safely handle that weight.
14. Assembly
Check whether the rower arrives fully assembled or requires the rail, seat, stabilisers, monitor and pedals to be fitted.
Large water and air machines may require two people to move or assemble safely.
15. Warranty and seller
Review the warranty, returns process, delivery arrangement and seller information for the exact listing. Products sold through an online marketplace may be supplied and supported by different third-party sellers.
Confirm whether replacement straps, rollers, electronic monitors and resistance components are available.
Is a Foldable Rowing Machine a Good Choice?
A foldable rower may be useful in a multipurpose room or smaller home. Folding the rail can reduce the amount of floor space required between workouts.
Before purchasing, check:
- How the folding mechanism operates
- Whether a locking pin secures the folded frame
- The folded height and width
- Whether the machine remains stable when stored
- How much of the machine must be lifted
- Whether the water tank or flywheel affects storage position
A folding design should not be assumed to fit under a bed or inside a cupboard. Always compare the published folded dimensions with the actual storage area.
Is a Rowing Machine Worth Buying?
A rowing machine may be worthwhile for someone who enjoys rhythmic cardiovascular exercise and wants to involve the upper and lower body in the same workout.
It may be particularly suitable when:
- You prefer lower-impact exercise to running
- You want indoor cardio equipment
- You enjoy measurable workouts based on time or distance
- You have sufficient room for the machine
- You are prepared to learn correct technique
- You intend to use it consistently
A rower may be less suitable if you have very limited floor space, cannot comfortably sit on a low seat or have a back, hip or knee condition aggravated by the rowing motion.
The best rowing machine is not necessarily the model with the highest resistance setting or most electronic programs. It is the machine that fits your body, room, budget and preferred training style.
Find a Rowing Machine for Your Home Gym
Compare magnetic, water, air, hydraulic and foldable rowing machines currently available through Kogan.
Frequently Asked Questions
Is a rowing machine good exercise?
Yes. Rowing can provide cardiovascular exercise while involving the legs, hips, core, back and arms. The results depend on technique, intensity, workout duration and consistency.
Is rowing considered a full-body workout?
Rowing involves major muscle groups in both the lower and upper body. However, it should not be treated as a complete replacement for progressive resistance training, mobility work and weight-bearing activity.
Is a rowing machine good for weight loss?
A rower can contribute to weight loss by increasing energy expenditure. Weight loss still depends on overall food intake, general activity and long-term consistency.
Can rowing reduce belly fat?
No exercise machine can selectively remove abdominal fat. Rowing may support overall fat loss as part of an appropriate exercise and eating plan.
Does rowing build muscle?
Rowing can improve muscular endurance and may develop some strength, particularly in beginners. Weight training is usually more effective for substantial muscle growth.
Is rowing bad for the lower back?
Rowing is not automatically harmful to the back, but poor technique, fatigue, excessive resistance and excessive spinal rounding may cause or aggravate discomfort. Anyone with an existing spinal condition should seek professional advice.
Is rowing bad for the knees?
The exercise repeatedly bends and straightens the knees but does not involve running impact. Some knee conditions tolerate rowing well, while others may be irritated by deep knee flexion or resistance.
How long should a beginner row?
A beginner may start with approximately five to fifteen minutes, including easy warm-up and recovery periods. Very short sessions are appropriate while learning technique.
Can I use a rowing machine every day?
Some users can perform easy rowing regularly, but hard sessions require adequate recovery. Beginners should increase frequency and intensity gradually.
Is 10 minutes on a rowing machine worthwhile?
Yes. Ten minutes can provide useful cardiovascular activity, particularly when performed at a suitable intensity and repeated consistently.
Which rowing-machine resistance is best?
There is no single best system. Magnetic resistance suits quieter environments, air resistance responds strongly to effort, water resistance provides a smooth natural feel and hydraulic machines can suit smaller spaces and budgets.
Are magnetic rowers quiet?
Magnetic rowers are generally quieter than fan-based air machines. Some sound will still come from the sliding seat, rollers, belt or chain and user movement.
Do water rowing machines need maintenance?
The tank may require periodic inspection and water treatment according to the manufacturer’s instructions. The seals and surrounding area should also be checked for leaks.
Can a rowing machine be stored upright?
Only store a rower upright when the manufacturer confirms that it is designed for that position. It should be stable and protected against falling.
How much space does a rowing machine require?
Many full-sized rowers are approximately two metres long. Check the exact operating dimensions and allow room for getting on, exercising and moving around the machine.
What stroke rate should a beginner use?
Beginners should prioritise smooth technique rather than chasing a high stroke rate. A controlled rhythm generally makes it easier to practise a strong leg drive and relaxed recovery.
Should rowing-machine resistance be set to maximum?
No. Maximum resistance is not necessary for an effective workout and may make good technique more difficult. Start at a moderate setting and increase only when appropriate.
Can older adults use a rowing machine?
Many older adults can use a rower, but seat height, joint mobility, cardiovascular fitness and the ability to get on and off safely should be considered.
Is rowing weight-bearing exercise?
Rowing is performed while seated and is not strongly weight-bearing. Walking, stair climbing and suitable resistance exercise provide different loading that may be important for bones and everyday function.
What should I check before buying a rowing machine?
Check the resistance system, rail length, supported user height, weight capacity, operating dimensions, folded dimensions, seat height, foot supports, monitor, noise, warranty and seller information.
General information: This article provides general fitness and shopping information only. It does not replace advice from a doctor, physiotherapist or qualified exercise professional. Product availability, prices, specifications, delivery conditions, seller details and warranties should be checked on the retailer’s website before ordering.