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Rowing Machine – Definition, Benefits, Tips, and More

Rowing Machine Definition

A rowing machine is beneficial as training tools, but only when used correctly. They allow strengthening the muscles of the trunk, legs, arms, and back.

However, to have an effective workout, you will need to use this device properly. Moving the body in the correct order is vital for a safe and successful rowing machine workout.

At Play Fitness Sports Club, our monitors will advise you on how to perform this beneficial exercise safely and without risk to your health. Ask us. We will be happy to help you.

What are the Benefits of  Rowing Machine?

rowing machine

1. Train Full Body

  • One of the few machines that allow you to train almost the entire body. Perfect if you have nothing in mind.
  • The key to your training is that it requires an initial pushing movement (lower body muscles) followed by upper bodywork.
  • For this reason, this activity involves various parts of the body.
  • As we have already said, the legs play a crucial role since they will withstand the exercise’s most significant stress. The arms regularly work by holding the paddle at all times.
  • The same happens with the abdomen, which slightly involves throughout the exercise.

2. Effectiveness in Burning Calories

  • Rowing, as a form of exercise, is one of the best ways to burn calories.
  • Also, the muscles and joints perform movements that are complete enough to keep the body balanced.
  • It is accessible that with this type of machine, we get to burn about 500 calories an hour. It’s not bad at all.
  • A priori may seem that a rowing machine provides a more challenging exercise than a static or treadmill. But the final results are 100% worth it.

3. Cardio and Strength Training

  • The ergometer rowing machines provide benefits to both your cardiovascular and muscular systems.
  • Also, it speeds up your heart, giving you all the benefits of better blood circulation.
  • It also introduces stamina, which leads to increased strength and fitness.

4. Impact-Free

  • Indoor rowing is a low-impact, weight-free exercise. The smooth motion produces virtually no impact on the joints, reducing the likelihood of injury.
  • Therefore, rowing can benefit a wide range of people who, for example, are immersed in a recovery or rehabilitation process.
  • Thanks to the adjustable resistance (for beginners, we recommend between 3 and 5), it is very suitable for users with knee or hip problems. It’s also great for seniors who want a vigorous workout without risk.

5. Prevents Joint Pain

  • joint pain practising on a rowing machine relieves the stresses that other sports place on the joints. It is an option to consider if you want to improve your body and cardiovascular endurance.
  • Running, for example, affects your knees more.
  • Rowing machines dispense with more than one cadence of cyclical movements of your knees to perform the workout.
  • If you suffer from joint pain, you should give these types of machines a try. They will also help you lower inflammation compared to other devices.

6. Helps to Release all Stress

  • Generally, all indoor fitness machines are great to burn off the stress of daily life. Rowing machines burn much more adrenaline, leaving us relaxed once we finish training.
  • Therefore it is advisable to include a few minutes of this machine daily.

7. Muscle Groups

  • It benefits all muscle groups, keeping you healthy and well balanced. Rowing regularly will strengthen the muscles in your shoulders, arms, and back, as well as your glutes and hamstrings.
  • It will also improve the power and tone of your core muscles.

8. Weight Loss

  • Because your whole body has to work hard during rowing, it is an excellent exercise to reach a healthy weight.
  • Rowing burns between 600 and 1,000 calories per hour, making it a beneficial activity for weight loss.
  • Now, you know, the next time you come to train, go ahead and try this complete indoor exercise that will surely satisfy your goals.

Tips for Rowing Machine

rowing machine

Grip: do not grip too hard, or perhaps if you will be a long time, accuse this fatigue in the forearm. Therefore, in each stroke, slightly open the grip to loosen the muscles in the Recovery phase.

Lead with your legs:  to a large extent, your legs play a fundamental role in paddling, and since they are much stronger than your arms and torso, they will be the ones that will print the most power. If you do a power workout, your quads and glutes will pay for it.   Those with longer lower extremities have an advantage.

Do not just pull your arms: as we have seen before, it is the legs that enhance the movement.

Remember the sequence: remember this order -> legs, hip, arms, arms, hip, legs. It is how the movement flows from Catch to Recovery.

Push back:  if you want to be efficient, the Catch movement will be the opposite. Therefore, the grip will displace practically in the same horizontal plane.

Keep your elbows relaxed: maintain a natural position and angle without forcing them.

Do not shrink the traps excessively: you do not have to shrink in each stroke, and your shoulders reach your ears.

The feet also play: you must feel them throughout the trajectory, supporting them, pressing on the heels in the concentric part, and releasing moderate when pulling.

Avoid excessive seat displacement: a reference would be to stop just when your shins are perpendicular to the floor that your hips do not exceed the heels.

Contraindications of Rowing Machine

  • People with back problems should not do it with a barbell or dumbbells.
  • They can do it on a mechanical machine. In people with lordosis or scoliosis, dumbbell rowing recommends.
  • Barbell rowing does not recommend in cases of a herniated disc. They can do the dumbbell row.

Technique Forms of Rowing Machine

  1. You don’t have to be a ruthless rower to try this workout. These tips can help you get the most out of your time on the rowing machine.
  2. Bad posture, such as rounded shoulders or incorrect form, can lead to injury or strain.
  3. Low back pain is a common concern for many rowers. Research from 2015 found that 25 to 81 per cent of male rowers’ injuries were in the low back.
  4. The usual cause of low back pain is not engaging the abdominal muscles during each stroke. When this happens, the lower spine a force to overcompensate for sick abdominal muscles.
  5. Another usual mistake is pushing with the legs and leaning back at the same time. It’s essential to keep these move different- Push with the legs first, lean back with the abdominals tight, and pull your arms back to you.
  6. Don’t overexert yourself when you’re first starting.
  7. It helps make rowing a habit, be sure to stop exercising when you’re too worn out to maintain proper form.
  8. It does not recommend undertaking high-load weightlifting sessions before completing a high-intensity workout on a rowing machine.


Rowing isn’t just for the outdoors.

A rowing machine lets you obtain the benefits of a rowing workout indoors.

It has several benefits, such as boosting endurance, power your body, and better heart health.

In contrast to other exercise machines, such as a treadmill, the ergometer packs a mean punch. If you’re new to rowing or any fitness routine, ask your doctor first to get the all-clear before you begin.


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