Rowing Machine Overview and Benefits Explained

March 13, 2025

A rowing machine, also known as an ergometer or erg, is a piece of fitness equipment designed to simulate the action of rowing a boat. It provides a full-body workout, engaging multiple muscle groups, including the legs, core, back, and arms. Rowing machines are popular for both cardiovascular and strength training.

Key Features of a Rowing Machine:

Resistance Types:
- Air Resistance: Uses a flywheel to create resistance. The harder you row, the more resistance is generated.
- Magnetic Resistance: Uses magnets to create smooth, quiet resistance. Often adjustable electronically.
- Water Resistance: Uses a water-filled tank to mimic the feel of rowing on water.
- Hydraulic Resistance: Uses pistons for resistance. Compact but less smooth than other types.
Monitor/Display:
- Tracks metrics like time, distance, strokes per minute (SPM), calories burned, and heart rate.
Adjustability:
- Footplates, seat, and handle are often adjustable to accommodate different users.
Compact Design:
- Many models are foldable or have a small footprint for easy storage.

Benefits of Using a Rowing Machine:

Full-Body Workout:
- Engages over 80% of your muscles, including legs, core, back, shoulders, and arms.
Low Impact:
- Gentle on joints, making it suitable for all fitness levels.
Cardiovascular Health:
- Improves heart and lung health through aerobic exercise.
Strength and Endurance:
- Builds muscle strength and stamina over time.
Calorie Burning:
- Effective for burning calories and aiding weight loss.

Proper Rowing Technique:

Catch Position:
- Knees bent, shins vertical, arms extended, and leaning slightly forward.
Drive Phase:
- Push through your legs, then engage your core and pull the handle toward your torso.
Finish Position:
- Legs extended, handle near your lower ribs, and leaning slightly back.
Recovery Phase:
- Extend your arms, lean forward, and bend your knees to return to the catch position.