The rowing machine is known to be versatile in terms of providing health benefits. You can gain cardio advantages and seek help from it to perform other workout activities. Many modern rowing machines have various features, such as adjustable resistance levels, digital displays, and pre-set workout programs, making them versatile for multiple fitness levels and goals.
The range of exercises you can do on a rowing machine can be expanded by using the device in different ways, such as using only your arms or legs, performing squats or lunges on the machine, or using the machine for balance and resistance during body weight exercises like jumping jacks, planks, and push-ups.
To provide you with a complete guide and comprehensive details about exercises for the rowing machine. Here we will depict the most popularly adopted activities performed by seeking support or practical help from the rowing machine.
Let’s find out about the query in detail in the section provided below:
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Beginner’s Guide to the Rowing Machine
If you are an early consumer of the rowing machine and all other workout activities, you need a proper and nuanced understanding of the appropriate usability and machine aspects. So does the rowing machine.
Rowing machines are versatile and do not only provide you with specific health benefits to you. Apart from only the cardio advantage, you can perform several other workouts and exercise with its help.
You can only see support from it because it contains an extensive and more significant proportion covering specified space options in the gym section. On the other hand, it is also known for providing you with certain adequate functional advantages.
Here we are stating a brief list of 15 Exercises for Rowing Machines that prove beneficial for your personal experiences.
1- Basic Rowing
Essential rowing on a machine involves sitting on the device with your feet securely fastened to the footrests and using the rowing handles to pull your chest toward the engine. The movement combines a leg press, a back pull, and an arm pull, and it’s essential to keep your back straight, and your core engaged throughout the exercise.
If you want to limit the extent of any injury and any other uncertain activity, you better go for maintaining a proper exercising form. It’s also essential to keep your breathing steady inhale as you lean forward and exhale as you pull back.
2- Interval Training
Interval training on a rowing machine involves alternating periods of high-intensity rowing with periods of rest or low-intensity rowing. This training can effectively burn calories, improve cardiovascular fitness, and build endurance. Interval training on a rowing machine can significantly add variety to your workout routine and improve your overall wellness.
It’s also an excellent way to burn calories and lose weight. It would help if you aimed for a level of intensity that provides a precisely manageable aspect to follow up and seek the best results. Also, try to regularize your condition, including pulses and beats, for efficiency.
3- Endurance Training
Endurance training on a rowing machine can be a great way to improve your overall fitness and build endurance. It’s also an excellent way to burn calories and lose weight. All those with joint issues can quickly go for the choice of rowing. It is a reliable option for people of all ages and all fitness levels.
You can increase the duration of your endurance training as you get in better shape or increase the resistance level to make it more challenging. A combination of endurance and interval training is also a good idea for a well-rounded workout.
4- Seated Rows
Seated rows on a rowing machine involve sitting on the device with your feet securely fastened into the footrests and using the rowing handles to pull your chest towards the engine. This exercise primarily works the muscles of the back and shoulders and can also help strengthen the arms and core.
Seated rows on a rowing machine can be a great way to support the back and shoulder muscles and improve posture. It’s also an excellent way to tone the arms and core, and it can complement other exercises, such as cardio and endurance training.
5- Reverse Rows
Reverse rows on a rowing machine involve sitting on the device facing backward and using the rowing handles to pull your chest towards the engine. This exercise primarily works the muscles of the back and shoulders and can also help strengthen the arms and core.
You can adjust the resistance level on the machine to make the exercise more challenging, and you can also perform the exercise with one arm at a time to target specific muscle groups. Reverse rows on a rowing machine can be a great way to target the upper back muscles that are not typically worked in the traditional rowing motion.
6- Arms Only
Rowing with only your arms will not provide the full-body workout that traditional rowing does, so it’s important to complement it with other exercises focusing on the lower body and core to maintain balance. Additionally, the rowing machine provides a high cardiovascular workout. Focusing only on the arm movement will decrease the intensity of the training. Also, keep your legs stationary during the exercise to effectively seek upper body strength.
It can effectively target and strengthen the upper body’s muscles, specifically the biceps, triceps, shoulders, and back.
7- Legs Only
Rowing with only your legs will not provide the full-body workout that traditional rowing does, so it’s important to complement it with other exercises focusing on the upper body and core to maintain balance. Additionally, the rowing machine provides a high cardiovascular workout.
Focusing only on the leg movement will decrease the intensity of the exercise. It can be an effective way to target and strengthen the muscles of the lower body, specifically the quadriceps, hamstrings, glutes, and calves.
8- Alternating Arms and Legs
Alternating between rowing with your legs and arms on a rowing machine can effectively work for different muscle groups and provide a full-body workout. This type of exercise can also be an excellent way to improve cardio health and burn calories. You must focus on maintaining the body form throughout the movement.
This will help you retain the workout’s effectiveness and limit injuries. Moreover, by keeping your back straight during exercise, you will benefit more in terms of core strength. This exercise can be an excellent way to add variety to your workout routine.
9- Squats
It is possible to perform squats on a rowing machine, using the device for balance and added resistance. This can be an effective way to work the muscles of the legs, glutes, and core, and it can also be an excellent way to burn calories and improve overall fitness.
Start by standing up on the rowing machine, facing forwards, with your feet securely fastened to the footrests. Grasp the rowing handles with both hands, keeping your arms straight and your shoulders relaxed. Try to maintain the position to seek the expected results.
10- Lunges
Performing lunges on a rowing machine can be a great way to target the legs, glutes, and core muscles. Begin by standing on the rowing machine, facing forwards, with your feet securely fastened into the footrests and your arms holding the handle.
Step one foot forward and lower your body towards the floor by bending your front knee, ensuring your knee is in line with your ankle. Push back up to the starting position by pressing through the front heel while keeping the back leg stationary, and repeat the lunges on the opposite leg.
11- Jumping Jack
jumping jacks on a rowing machine can be challenging, especially if you’re not used to jumping on a device with footrests. It might be difficult to maintain balance and rhythm, so be careful and start with a low number of repetitions.
It is also essential to check if your rowing machine is suitable for jumping jacks and some engines. You must jump your feet together for the performance by bringing your arms back to your sides. Furthermore, repeat the jumping jack motion for the desired number of repetitions or a set amount of time.
12- Planks
The plank is a great exercise to strengthen the core, specifically the rectus, transverse abdominals, obliques, and back and shoulders muscles. Performing planks on a rowing machine may be more challenging than on a mat or floor due to the unstable surface of the device.
Maintaining proper form and balance on a rowing machine may also be more difficult. It’s recommended to start with shorter holds and work your way up to longer holds as you build your strength.
13- Push-Ups
You can effectively do push-ups while using a rowing machine, but it would be challenging to maintain proper form and balance while rowing. For the most effective results, the experts recommend doing push-ups separately from your rowing workout to ensure good condition and safety. Push-ups on the rowing machine would require a modification to the device.
You could place the rowing machine seat in the highest position and use the handlebars to support yourself while doing push-ups. However, it is essential to note that this would put additional stress on the handlebars and may not be recommended by the manufacturer.
Preventive Measure for Rowing Exercises
Several preventive measures can be taken to minimize the risk of injury while performing rowing exercises:
- Before starting your workout, perform a 5-10 minute warm-up that includes stretching and light cardio exercises to prepare your muscles for the movement.
- Make sure you are using the proper form when rowing. This includes keeping your back straight, shoulders relaxed, and elbows close to your body.
- Gradually increase the resistance and duration of your rowing workout to prevent overuse injuries.
- Use a high-quality rowing machine in good working condition, and ensure it is adjusted to fit your body size.
- After your workout, stretch your muscles to help them recover and reduce muscle soreness.
- Pay attention to any pain or discomfort you experience during your workout, and stop if you feel any pain or discomfort.
- Make sure you get enough rest and recovery time between rowing sessions to allow your body to repair and recover.
- If you have any pre-existing medical conditions or have doubts about your ability to perform rowing exercises safely, consult a physical therapist or other qualified healthcare professionals before starting your workout.
How Long to Exercise Using a Rowing Machine?
The duration of a rowing machine workout can vary depending on your fitness level and goals. As a general guideline, a beginner may start with 10-15 minutes of rowing and gradually increase the duration as they become more comfortable and build endurance. A more experienced rower may perform 30-45 minutes or longer, depending on their fitness level and goals.
It’s also recommended to break up your workout into shorter sessions of 10-15 minutes, with rest periods in between, if you are new to rowing or not used to longer workout sessions.
The Final Statement
Being a regular consumer of a gym, you must be aware of all the primary use and applicability of the machinery and equipment you are up to because the fundamental and versatile knowledge of using any work accessory, including the rowing machine, helps you to perform different gym activities at the same time without spending any extra effort and money over it.
For the help and convenience of the general reader, we have to provide you with a list of exercises for a rowing machine. We hope that it will help in your personal workout experience.
