A rower is a type of exercise machine with the mechanism of action of a rowing boat. The machine is a great option for cardio workouts and also works for the entire body.

When exercising with a rower, your upper and lower body is used at every stroke. Many believe that the machine is used to build the upper body parts, but it works for the entire body, from your arm, back, and core to your leg muscles. 

The machine also helps correct your posture and reduces back aches. If used correctly, the rower can help get a great body workout without the risks of getting injured. 

If you’re looking for a workout machine you can buy to help work out all your body parts without having to go back to the gym to lift heavy weights, run on the treadmill, or use the other types of exercise machines, the rower is the perfect machine you need. 

If you do not own a rower yet, you don’t need to go to a fancy equipment store to find the best rowers on the market; you can easily order them online. 

How To Use A Rower

The machine can be difficult to master at first due to the several benefits. There’s a chance that you get confused about whether to focus on your leg muscle or arm muscle, whether to hunch your back or make it straight, and so many other questions. 

One thing you must remember when using a rower is that it’s not about speed but the amount of energy you put into it. The amount of body workouts you can get from the machine depends on how well you master the proper rower form. If you leave a rower’s class exercise with a backache, there’s a chance you are not doing the exercise right. 

Let us go over how to use the rower properly to get the best results. This exercise has four phases: the start position, transition, end, and then another from back to front. 

The start

Put yourself in a tall, upright stance on the rower with your arms at your sides, your back straight, and your knees and ankles flexed. Maintain balance from there while engaging your lats to elevate your shoulders. This encounter will help your lower back. Then, while keeping your back straight, lean slightly forward.

The transition

As you continue to brace and relax your cores, you should start to drive by pushing with your legs. Lean back at a 45-degree angle with your hips pivoting and your legs straight. 

The process is completed by pulling the handle with your arms from a few inches above your belly button toward your body. The body moves with its legs, core, hips, and shoulders first, then its arms.

The end of driving

This posture is the reverse of the transition position, although you won’t rest here for long. Long legs, shoulders that are leaned back and away from the legs, hands that are pulled into the body, and elbows that are tucked into the torso.


To get back to the transition position, perform the driving actions in the opposite order. After spreading your arms and bringing your chest over your legs by hinging your hips forward, bend your knees.

Mistakes you should avoid

  • Hunching your back while driving the rower
  • Making a scooping motion while rowing 
  • Avoid raising your arms too high
  • Dropping your knees to the side while rowing 

Benefits Of Using A Rower

It’s a full-body exercise machine

With a rower, you’re sure to get that complete body workout if correctly used. It might seem like it is mainly for the arm and leg muscles without trying the exercise, but it’s more than just that. It targets the calves, quadriceps, and glute muscles. It also improves the upper body parts like the arm, abdominal muscles, biceps, and obliques.  

It is low impact, so it’s easy on the joints 

Rowing burns a lot of calories without putting additional stress on your joints.. It’s an excellent workout for active rehabilitation since you can control the movement and tempo. It is occasionally suggested as a kind of exercise for those with joint diseases in their early stages.

It can help correct bad posture

If you have been battling a bad back, poor posture, or just can’t sit straight for a long time, you might need to consider trying the rower. If you do the exercise properly, you might be saying bye to that bad back sooner than you think.

It’s great for the lungs and heart

As the machine is a great cardio exercise machine, it’s an important exercise for the heart and lungs. Your heart has to work hard to pump extra blood to your body since rowing is such a strenuous exercise. This may increase heart power. This might be helpful for people who already have or potentially develop heart issues.

The machine is home friendly

If your living room doubles as a workout space, a treadmill or weight rack setup in a home gym may take up a lot of space. Many rowers fold up when not in use, which is a big convenience. Consider unconventional methods and strengthen your muscles on the rower.

It can be meditative

Rowing involves a mind-body link. While rowing outdoors on a body of water may have the most relaxing effects, you can still attain some of these effects indoors.

This is due to the ergometer’s ability to simulate a smooth, gliding motion and the repetitive motions that cause your mind to function automatically.

There are several other benefits of rowers, like helping users increase their endurance rate and seeing a quicker result. With a rower machine at your house, you could burn more calories and stay in shape. 

Before starting any new exercise regimen, including rowing, see a healthcare professional. Take particular care and ensure you’re using good form while using the rower if you’ve ever suffered from a lower back injury or are now experiencing pain. Try something else if your provider says rowing might not be your best activity. When it comes to fitness, there are numerous possibilities.