Rowing machine: Benefits and training tips

What is a rowing machine and why is it so popular?

A rowing machine is a fitness device designed to simulate the motion of rowing. Each stroke combines a leg push with an arm pull, creating a fluid movement that engages a large part of the body.

This combination is particularly interesting because it involves both the cardiovascular system and major muscle groups. In other words, the rowing machine allows you to work on cardio and muscle strengthening in the same session.

Its popularity can also be attributed to its versatility. It can be used:

• to improve endurance,
• to increase energy expenditure,
• to complement a strength training program,
• to prepare for a Hyrox competition,
• to diversify a CrossFit workout,
• to gradually resume physical activity.

Another often appreciated advantage: the rowing machine is a low-impact exercise. Unlike running, it limits repeated stress on the knees, ankles, and hips.

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Rowing Machine: Muscles Worked

One of the most frequent questions concerns the muscles worked by the rowing machine.

Contrary to some misconceptions, the movement does not primarily rely on the arms. In reality, the majority of the power comes from the legs.

The legs: The main engine of the movement

During the drive phase, the legs generate most of the force.

The main muscles worked are:

• the quadriceps,
• the hamstrings,
• the glutes,
• the calves.

When you push off the footrests, these muscles act as the primary engine of the movement.

The back: Essential for transmitting power

Once the leg drive is engaged, the back takes over.

The muscles particularly worked are:

• the latissimus dorsi,
• the trapezius,
• the rhomboids,
• the erector spinae.

These muscles contribute to maintaining posture and effectively transmitting force.

The arms and shoulders

The arms primarily intervene at the end of the pull.

The muscles involved are:

• the biceps,
• the forearms,
• the posterior deltoids,
• certain shoulder stabilizing muscles.

Contrary to popular belief, they represent a relatively small portion of the total effort.

Abs and core stability

The rowing machine also strongly engages the abdominal belt.

The abdominals play a permanent stabilizing role:

• rectus abdominis,
• transversus abdominis,
• obliques.

Core stability is essential for maintaining proper torso alignment and protecting the lower back.

Why is it considered a full-body exercise?

The rowing machine simultaneously engages a large proportion of the body's muscles with each movement. This coordinated mobilization of the legs, back, arms, and abdominal belt explains why it is often considered one of the most complete cardio exercises for improving both endurance and overall physical fitness.

Rowing Machine Benefits: All You Need to Know

An excellent cardio exercise

The primary benefit of the rowing machine concerns cardiovascular development.

When several large muscle groups work simultaneously, the heart must supply more oxygen to the active muscles. This increased demand promotes improved cardiovascular capacity and endurance.

With regular practice, you can observe:

• an improvement in VO2 max,
• better recovery,
• increased overall endurance,
• better tolerance to effort.

Significant calorie expenditure

The rowing machine is also known for its ability to increase energy expenditure.

The amount of calories burned depends on several factors:

• body weight,
• intensity of effort,
• duration of the session,
• training level.

At moderate intensity, a 30-minute session can already represent significant energy expenditure.

Global muscular work

Unlike an exercise bike which primarily engages the legs, the rowing machine involves both the upper and lower body.

This global engagement contributes to:

• preserving muscle mass,
• improving coordination,
• strengthening posture,
• developing certain power qualities.

A joint-friendly exercise

The movement is fluid and guided.

For people suffering from joint discomfort or wishing to limit repeated impacts, the rowing machine can be an interesting alternative to running.

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How to use a rowing machine?

To fully benefit from the rowing machine, it's not enough to just pull the handle as fast as possible. Good technique not only improves performance, but also effectively engages the muscles while limiting the risk of pain, especially in the back.

Even before you start rowing, a few adjustments are essential.

Properly adjust your rowing machine before starting

The first step is to correctly adjust the footrests. The straps should hold the feet firmly to ensure good force transmission during the push. As a general rule, the strap should pass over the widest part of the foot to guarantee optimal support.

It is also important to adjust the resistance of the rowing machine. Contrary to popular belief, very high resistance does not necessarily mean a better workout. For beginners, moderate resistance is often preferable to learn the movement correctly and maintain good fluidity of execution.

The goal is not to reproduce the most difficult effort possible, but to adopt an effective and controlled technique.

The starting position

Before each stroke:

• feet are firmly fixed in the straps,
• knees are bent,
• shins are almost vertical,
• arms are extended forward,
• shoulders remain low and relaxed,
• back is straight and braced,
• gaze is directed forward.

This position allows you to start the movement in good conditions and optimize force transmission.

The four phases of movement

The rowing movement breaks down into four stages that should flow smoothly together.

1. The Catch

This is the starting position of the movement. The knees are bent and the legs are tucked towards the front of the machine, while keeping the heels in contact with the footrests. The arms are extended forward, the shoulders remain relaxed, and the torso is slightly leaned forward. The back must remain straight and braced to maintain proper spinal alignment from the beginning of the movement.

2. The Drive

The drive phase begins with a powerful extension of the legs against the footrests. During this stage, the upper body remains fixed: the arms are extended, the back remains straight and braced, and the torso maintains the same lean as in the starting position.

A common mistake is to pull too early with the arms, when the movement should first be initiated by the legs.

3. The Finish

When the legs are almost extended, the torso opens slightly backward, then the arms bring the handle towards the lower chest or the upper abdominals. The movement must remain controlled: it is not necessary to lean back excessively to be effective. Throughout the pull, the back must remain straight and the abdominals engaged to maintain good bracing and protect the spine. The muscles of the back, shoulders, and arms then fully participate in the movement.

4. The Recovery

The recovery should be performed in reverse order:

1. the arms extend,
2. the torso returns slightly forward,
3. the legs gradually bend forward.

This phase is often neglected, yet it plays an essential role in the fluidity of the movement and the preparation for the next stroke.

The correct rowing position

To easily remember the sequence of movement, a simple rule can be used:

1. On the drive: "Legs, trunk, arms,"
2. On the recovery: "Arms, trunk, legs."

This coordination maximizes the efficiency of the gesture, improves the performance of each stroke, and reduces unnecessary stress on the joints and lower back.

Throughout the session:

• the back remains straight,
• the abs are contracted,
• the shoulders remain relaxed,
• the movement remains fluid and controlled.

Pacing on the rowing machine

Pacing corresponds to the number of strokes performed per minute (SPM). It allows you to adapt the intensity of your training according to your objective and level.

A high cadence does not necessarily mean that the training is more effective. A movement that is too fast can lead to a loss of technique and decrease the effectiveness of the exercise.

As an indication:

• 18 to 22 SPM: technical learning and endurance,
• 22 to 26 SPM: moderate cardiovascular work,
• 26 to 32 SPM: more intense intervals and physical preparation.

The goal is to find a pace that allows you to remain powerful, regular, and technically clean.

The most common mistakes

Certain technical errors can limit the benefits of the exercise or contribute to the appearance of pain.

The most common are:

• pulling primarily with the arms instead of pushing with the legs,
• rounding the back during the movement,
• setting resistance too high from the start,
• neglecting core engagement,
• performing movements that are too fast and jerky,
• allowing the knees to splay excessively,
• shrugging the shoulders towards the ears during the pull.

To progress effectively, it is better to prioritize the quality of the movement over speed or resistance. Mastered technique generally leads to better long-term results while reducing the risk of injury.

How long should you use a rowing machine to build muscle?

The time required depends primarily on the desired objective.

For a beginner

Two to three weekly sessions of 15 to 20 minutes are usually sufficient to acquire the technique and develop a cardiovascular base.

To improve physical condition

Most practitioners achieve good results with:

• 3 to 4 sessions per week,
• 20 to 40 minutes per session.

To complement a strength training program

The rowing machine can be used:

• as a warm-up,
• for active recovery,
• at the end of a session as cardio.

Can you build muscle with a rowing machine?

Yes, but with an important nuance.

The rowing machine primarily develops muscular endurance and the ability to perform repeated efforts.

For significant muscle gain, it is still necessary to integrate a strength training program with progressive overload.

Is the rowing machine effective for weight loss?

The answer is yes, provided it is integrated into a comprehensive approach.

The rowing machine promotes weight loss through several mechanisms.

High energy expenditure

The simultaneous involvement of many muscle groups increases energy needs.

The body consumes more energy to fuel the effort.

An afterburn effect

Intense sessions, especially in interval form, can maintain high oxygen consumption after exercise.

This phenomenon contributes to total energy expenditure.

Better preservation of muscle mass

Because the rowing machine works the entire body, it contributes more to maintaining muscle mass than some highly localized cardio exercises.

Factors influencing results

Results also depend on:

• diet (proteins, carbohydrates, lipids, micronutrition),
• sleep,
• consistency,
• overall activity level.

No machine, however effective, can alone compensate for poor lifestyle habits.

Rowing machine program: Three examples according to your objective

Beginner rowing machine program

Objective: Learn the movement and develop a cardiovascular base.

• 5 minutes warm-up at 18-20 SPM
• 10 minutes at moderate intensity between 20 and 22 SPM
• 5 minutes cool-down at 18-20 SPM

Total duration: 20 minutes

The primary goal is to master the technique and coordination of the movement without seeking performance.

Weight loss rowing machine program

Objective: Increase energy expenditure and improve physical condition.

• 5 minutes warm-up at 20 SPM
• 30 seconds fast at 28-32 SPM
• 90 seconds active recovery at 20-22 SPM
• Repeat the cycle 10 times
• 5 minutes cool-down at 18-20 SPM

Total duration: 25 to 30 minutes

This interval training format allows alternating periods of intense effort and recovery to increase calorie expenditure.

Fitness and strength training program

Objective: Develop muscular endurance and the ability to sustain effort.

• 5 minutes warm-up at 20 SPM
• 4 sets of 5 minutes at 24-26 SPM
• 2 minutes active recovery at 18-20 SPM between each set
• 5 minutes cool-down at 18 SPM

Total duration: Approximately 35 minutes

The emphasis is on the regularity of the movement, the power of each stroke, and maintaining good technique despite fatigue.

Key takeaway

As an indication:

• 18 to 22 SPM: fundamental endurance and technical learning,
• 22 to 26 SPM: moderate to sustained cardio work,
• 26 to 32 SPM: intensive intervals and physical preparation,
• over 32 SPM: short, high-intensity efforts, generally reserved for experienced practitioners.

Regardless of the chosen pace, the quality of the movement should always take precedence over execution speed.

How to integrate the rowing machine into your training routine?

The rower is a highly versatile machine that can be incorporated into different types of programs: strength training, cardio, Hyrox preparation, or CrossFit training. Its advantage lies in its ability to adapt intensity, duration, and pace according to the desired objective.

Integrating the Rower into a Strength Training Routine

In strength training, the rower can be used as a supplement to improve cardiovascular fitness, aid recovery, and increase energy expenditure.

1. Before a Strength Training Session: Warm-up

A few minutes on the rower gradually prepares the muscles for the workout.

Objectives:

• increase body temperature,
• activate legs, back, and arms,
• prepare for movement,
• improve mobility.

Example:

• 5 to 8 minutes on the rower,
• pace: 18 to 20 strokes per minute,
• light to moderate intensity.

The goal is to activate the body, not to create fatigue before strength exercises.

2. After a Strength Training Session: Supplemental Cardio

The rower can be added at the end of a session to work on endurance or support a weight loss goal.

Example:

• 15 minutes on the rower,
• pace: 20 to 22 SPM,
• steady rhythm.

This method allows for cardiovascular work without disrupting the main session.

3. Example of a Strength Training + Rower Week

Monday: Upper Body

• Bench press
• Back row
• Shoulders
• 10 minutes light rowing

Wednesday: Legs

• Squat
• Lunges
• Deadlift
• No intense rowing to preserve recovery

Friday: Full Body

• Strength exercises
• 15 minutes interval rowing

Integrating the Rower into a Cardio Routine

The rower is particularly effective for developing endurance due to its full-body movement. It can be used for continuous cardio or in interval formats.

1. Endurance Cardio Routine

Objective: improve breathing and sustain effort for longer.

Session: 30 minutes

• 5 minutes warm-up
• 20 minutes at moderate intensity
• 5 minutes cool-down

Pace:

• 20 to 24 SPM

The goal is to maintain a steady rhythm without losing technique.

2. Interval Cardio Routine

Objective: improve the ability to perform intense effort.

Session: 25 minutes

• 5 minutes warm-up
• 10 repetitions:

• 30 seconds fast at 28-32 SPM
• 90 seconds slow at 20-22 SPM

• 5 minutes cool-down

This method increases intensity while working on recovery between efforts.

Integrating the Rower into a Hyrox Routine

The rower plays an important role in Hyrox preparation, as this competition requires a sequence of cardiovascular and muscular efforts with little recovery.

1. Beginner Hyrox Routine

Objective: Learn to manage effort

3 rounds:

• 500 m rower
• 20 bodyweight squats
• 10 push-ups
• 500 m rower
• 1 minute recovery

Important points:

• maintain a steady pace;
• avoid starting too fast;
• maintain proper technique.

2. Advanced Hyrox Routine

Objective: Replicate changes in effort

4 to 5 rounds:

• 1000 m rower
• 20 burpees
• 20 walking lunges
• 500 m rower

Rower pace:

• controlled start around 24-26 SPM;
• accelerate towards the end if energy allows.

This approach develops the ability to combine cardio and functional movements.

Integrating the Rower into a CrossFit Routine

In CrossFit, the rower is often used to develop power, explosiveness, and the ability to sustain high effort. It can be integrated into formats such as circuits, timed workouts, or intervals.

1. CrossFit Cardio Routine

15-minute AMRAP

Complete as many rounds as possible:

• 500 m rower
• 15 kettlebell swings
• 10 burpees

Objective:

• maintain high intensity,
• manage pace,
• avoid losing technique.

2. CrossFit Power Routine

5 rounds:

• 250 m fast rower
• 10 thrusters
• 15 squats

Rest:

• 1 to 2 minutes between rounds.

Here, the rower becomes a transition exercise that forces the body to recover quickly between different efforts.

Key Points for Progressing

Regardless of the objective:

• prioritize good technique before increasing pace,
• use the legs as the primary driver,
• adapt resistance to your level.

The rower can support almost any athletic goal: improving cardio, complementing a strength training routine, preparing for a competition, or developing overall physical fitness. The key is to choose a method consistent with your objective.

Dangers of the Rower: Errors and Precautions

The rower is generally considered safe when used correctly. However, certain errors can increase the risk of discomfort or injury.

Lower Back Pain

The main source of problems often stems from poor technique.

An excessively rounded back or lack of core engagement can increase stress on the lumbar region.

Incorrectly Set Resistance

Many users believe that high resistance leads to faster progress.

In reality, excessive resistance often leads to a deterioration of technique.

Overtraining

As with any physical activity, recovery is essential. A too-rapid increase in volume or intensity can lead to:

• excessive fatigue,
• decreased performance,
• persistent muscle soreness.

Who should seek medical advice?

Individuals with:

• a cardiovascular condition,
• a recent injury,
• significant lower back pain,
• a particular medical condition,

should seek advice from a healthcare professional before starting an exercise program.

Rower, Elliptical, or Treadmill: Which to Choose?

There is no universal answer. It all depends on the objective.

For Cardio

All three machines improve endurance.

For Calorie Expenditure

The rower is generally among the most effective options due to the simultaneous engagement of the upper and lower body.

For Muscle Strengthening

The rower offers an advantage due to its more global muscle engagement.

For Joint Preservation

The rower and elliptical are often preferred over activities involving repetitive impacts.

FAQ: Most Frequent Questions About the Rower

Does the rower help lose belly fat?

The rower promotes overall energy expenditure. However, there is no localized fat loss. Waist reduction depends on a global decrease in body fat.

Does the rower strengthen the abs?

Yes. The abdominal muscles are primarily involved in maintaining core stability and trunk stabilization.

Can you use the rower every day?

It's possible for some people, provided intensity is adjusted and recovery is respected.

What resistance should I choose?

Moderate resistance is generally preferable for learning good technique before gradually increasing intensity.

Is the rower suitable for beginners?

Yes. It is suitable for both beginners and experienced athletes.

How many calories does 30 minutes of rowing burn?

This depends on weight, gender, and intensity. Expenditure can vary significantly from person to person.

Rower, Benefits and Training Tips: In Summary

The rower is now established as one of the most complete fitness machines. It combines cardiovascular work, muscle strengthening, and energy expenditure in a single movement.

Its main asset lies in its ability to simultaneously engage the legs, back, arms, and abdominals. This global engagement explains its growing popularity among fitness enthusiasts, strength trainers, and CrossFit and Hyrox competitors.

To fully benefit from its advantages, technique remains essential. Good posture, controlled movement, and adapted progression help improve performance while limiting the risk of injury.

Finally, even though the rower is an excellent tool for improving physical fitness and aiding weight loss, results will always depend on the regularity of training, diet, and overall lifestyle.