Name one of the gym equipment that offers you full-body strength and conditioning training while going easy to your joints. You would not find one, except one and that is Rowing Machine or Ergometer. Rowing Machine aka Ergometers hits around 86 percent of your body and proves to be the most versatile fitness equipment to hit your full body. Besides, The Rowing Machine also provides some major benefits to your hearts and lungs.

The Indoor Rowing machine can be great fitness equipment if you are looking for something more effective than other cardio machines including Treadmills, Cycle and others.

The Indoor Rowing machine not just helps to build up strength, tone up your full body and increase endurance but also pose some positive impacts on your hearts and lungs. A piece of great fitness equipment, Rowing Machine activates abs, back, shoulder, chest, triceps, calf muscles, wrists, and gluteus.

In this article, we have enlisted several benefits of Indoor Rowing Machine that you should know:

Hits Full Body

Indoor Rowing machine targets your full-body once done Properly. The rowing machine workout targets your upper back muscles, core, chest, shoulders, hamstring, and quadriceps means it targets everything from the lower body to the upper body. Hence, the rowing machine is the most recommended machine amongst fitness enthusiasts.

An Effective Way to Burn Fat

Rowing machine workouts are crusaders for stubborn fats stored in the body. According to data, if you do ten minutes of rowing on the machine, it can burn 100-200 calories depending on your intensity, resistance and body weight.

Good For Your Hearts and Lungs

Again, a piece of great cardio-vascular equipment, the rowing machine, is an effective piece to better your heart and lung functionality.  Depending on your sets, reps and the amount of resistance you are using, rowing exercises can make your heart to work hard getting in oxygen.

Increase Muscle Power

Rowing machine exercises target your upper as well as lower body’s muscle group increasing their power and endurance. According to researches, rowing machine exercises help the people with spinal cord injury to regain muscle strength.

Exercise of Minimum Risk

Owing to its low-impact characteristic that goes easy on the joints, rowing exercises are perfect for the people who have arthritis or joint pain. Besides, rowing workouts also promise low risk of injury. It should be noted, try not to add much resistance. Try to maintain that much that you can do 3 sets of 15 reps without any problem.

Upper-Body Workout

Hitting your upper body, Rowing exercises promise to give a spectacular body. You can target your rhomboids in the shoulders, lats in the lower back and trapezii in the upper while rowing. Due to stronger back aided by mighty shoulder, you can find an improved posture and minimal lower back pain. Moreover, the rowing exercises also deliver a nice workout to your biceps, pecs and abs which further helps with a stronger core. As you will be gripping the oars of the machine, you will also generate mighty forearms power and of course, your hands and wrists will be stronger than before.

Lower-Body Workout

Rowing exercises is considered to be one of best workouts for the lower body. The set of exercises targets your quads in upper front of the thighs, along with calves and gluteus that also feel the effect. As lower body balances the whole upper body structure, the rowing exercises assure you  a perfect spectacular lower body shape and balance.

Rowing Exercises That You Can Do

You need to do warm-up before hitting to the rower machine. Adjust your rowing machine at a low resistance. Now, engaging your core, shoulder and quads, sit on the rowing machine and grip the handle of the machine with an extended hand.

Ways to do

  • Place your legs on the foot rest, keep them extended
  • Now, keeping your back straight pull the handle to your chest
  • Slowly release the tension and get to the initial position
  • Do this for 5 times
  • In the second variation of the warm up, pull the handle up to your chest
  • While releasing move forward, with your extended hands
  • Do this for 5 times
  • In the third variation of warm-up, pull the handle of the pulley and as you extend your hands again, bend your knees and slide forward.
  • Slide back as you pull the handle of the pulley.

Simple Rowing

Ways to do

  • Sit on the rowing machine and place your feet on the leg rest.
  • Now extend your arms ahead and grip the handle of the rowing machine with your hands
  • Keep your back straight and abs tight across the process of rowing
  • Push with your legs, straightening them until they are completely extended. Pull the handle with your extended arms at the same time.
  • Lean back a little while keeping your arms extended.
  • Pull the handle close to your chest. Squeeze your shoulder blades and do not lean back any further while doing so. Use your back muscles to pull the handle.
  • Bend your knees and slide forward as you extend your hands.Fitness

Power Curls

Ways to do

  • Do the simple rowing exercise 3 times.
  • When you go back and bring the handle close to your chest, curl your hands by flexing your elbows, just like you would while doing bicep curls.
  • Release the curl and slide forward, bending your knees.
  • Repeat the whole exercise 5-8 times.

Sprints or Extreme Rowing

Ways to doExtreme Rowing

  • In this exercise, you do the regular rowing exercise, but without taking the handle all the way back. Increase the speed of rowing while stopping in the Drive position.
  • Do as many as you can in 1 minute.
  • To intensify the exercise, you can increase the duration and speed of rowing.
  • Practice these five exercises to see a visible difference in your energy, appearance, and well-being.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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