A rowing machine provides a full-body workout by engaging multiple muscle groups simultaneously. It primarily targets the muscles in the legs, particularly the quadriceps, hamstrings, and calves, as these are heavily involved during the drive phase of the rowing stroke. The gluteal muscles also play a significant role as they help to extend the hips. Additionally, the back muscles, including the latissimus dorsi, rhomboids, and trapezius, are engaged as you pull the handle towards your chest. The rowing motion also requires the use of core muscles, such as the rectus abdominis and obliques, to stabilize the body and maintain proper posture. Finally, the arms, including the biceps and forearms, work to complete the pulling motion. Overall, a rowing machine provides an effective, low-impact workout that strengthens both the upper and lower body muscles while improving cardiovascular fitness.
Best Rowing Machines of March 2025
1
Rating is 5 out of 5
YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat
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Revolutionary 180° Foldable Storage Design: Save space in your home with our innovative folding feature; The elegant beech wood finish adds a stylish touch, making it blend seamlessly with your home decoration
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Robust 400 lbs Capacity: The YOSUDA water rowing machine, meticulously crafted from solid beech wood, offers exceptional durability and stability; Accommodating users up to 78.74 inches tall, it’s the perfect fit for nearly every member of your family
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Never Worry Leaking Problem: The oversized tank of the folding rowing machine provides ample resistance for your workout; With patented sealing technology, no need to drain after use and no water leakage when stored upright
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Full-Body Muscle Workout: Featuring an oversized water tank, this water rower delivers ample resistance; Each stroke engages 90% of your muscle groups; All stages users get an effective workout whether you are beginners or professionals
2
Rating is 4.9 out of 5
Concept2 RowErg Model D Indoor Rowing Machine Gray Color with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage
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Integrated Device Holder allows you to keep your Smart Phone or Tablet securely in place. Compatible with over 40+ apps.
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14-inch seat height fits most uses. Adjustable footrests and ergonomic handle
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Indoor rowing is an effective full-body and low-impact workout; flywheel design minimizes noise while maximizing a smooth feel
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Easily separates into two pieces for storage. Caster wheels make it mobile. Construction: Aluminum front legs and steel rear legs.
3
Rating is 4.8 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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Choose YOSUDA: Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosed by more than 3,000,000 families and we will always stand behind our product
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10× 10 Powerful Magnetic: Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. All stages users can get an effective workout whether you are a beginner or an advanced user
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Dual Silent System: The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. You can enjoy your workout without worries anytime
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6-Types of Data Disply: The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or tablet on the holder to enjoy the videos or music
4
Rating is 4.7 out of 5
Rowing Machine, MERACH Bluetooth Magnetic Rower Machine with Dual Slide Rail, 16 Levels of Electromagnetic Resistance, Max 350lb Weight Capacity, App Compatible, Rowing Machines for Home Use
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Upgraded Electromagnetic Resistance: The electromagnetic flywheel provides more stable and sufficient power than traditional magnetic resistance, ensuring a more efficient and smooth workout experience
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Smart Electronic Control: Precisely manage 16 levels of electromagnetic resistance with a simple twist. Pull to start, and enjoy automatic resistance adjustment via the MERACH app, freeing your hands for an uninterrupted workout.
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Less Noise While Rowing: Customized smooth and quiet magnetic flywheel system makes the workout extremely quiet. Q1S rower machine for home avoids the worries of bothering other family members.
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Easy Assemble: The Merach rowing machine can be easily assembled within 30 mins by most users. It is partially pre-assembled and can be moved around easily.
5
Rating is 4.6 out of 5
Rowing Machine,Wenoker Magnetic Rower Machine for Home,350 LB Weight Capacity, Smooth Whisper Quiet with LCD Monitor Tablet Holder & Comfortable Seat Cushion, Compact and Saves Space
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[Smooth & Quiet Magnetic Resistance] Wenoker rowing machine is equipped with an advanced magnetic resistance system. With noise levels <30 DB, you can enjoy rowing quietly without disturbing your family or neighbors. It stays stable and never wobbles even when using it with high and constant resistance. Unlike not much friendly air and water resistance rowers: only the faster you pull, the more resistance they provides.
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[Ergonomic Design Details] The ergonomically designed cushion seat of this rower machine ensures support and coziness. The long slide fits users from 4'5'' to 6'2'', making it a great machine for the whole household. With a high-quality textured silicone handle, sweaty hands won’t slip off as easily, and it has an additional protective covering to prevent blisters. The easy-on-and-off foot strap system works for different shoe sizes, which is a truly customizable rowing machine.
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[LCD monitor & Tablet Holder] The LCD monitor can track your fitness performance while rowing, including time, speed, distance, calories burned. You can use this data to develop your fitness plan. Place your mobile devices on the stand, and you can exercise while watching videos, providing a very comfortable fitness experience. (Tablet not included.)
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[Total Body Workout] This magnetic rowing machine is an efficient machine for total body muscle workouts. Engage and strengthen legs, glutes, core, back, arms & shoulders. It burns serious calories and work your muscular and cardiovascular systems.
6
Rating is 4.5 out of 5
MERACH Rowing Machines for Home, Adjustable Air Resistance Professional Indoor Rowing Machine, Ergonomic Comfort Seat, Performance Monitor and Device Holder, Easy Storage
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Full-Body Low-Impact Workout: Indoor rowing provides an effective full-body, low-impact exercise. In just 20 minutes, you can engage over 86% of your major muscle groups, all without needing to go outdoors
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Air Resistance System: 10-level air resistance system with up to 110 lbs of peak resistance, catering to various workout intensities
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Designed for Taller Users: Extended track with durable, high-quality steel construction, supports up to 350 lbs, ensuring both safety and comfort during workouts
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Professional Performance Monitor: Delivers accurate workout data and connects via Bluetooth to the Merach APP. Includes a device holder for your smartphone or tablet
7
Rating is 4.4 out of 5
MERACH Magnetic Rowing Machines for Home, Foldable Rowing Machine with 16-Level, Compact Row Saves 20% Space, 350 LBS Load Capacity, Free MERACH App and 1000+ Champion Coaching Course & Games
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Next-Level Rowing Performance: The shark-inspired appearance enhances both aesthetics and performance, boosting resistance by over 11% compared to regular rowing machine, with 16 adjustable levels for a more efficient workout.
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Compact & Foldable for Small Spaces: With a space-saving design that reduces footprint by 20%, this rowing machine is ideal for apartments or limited spaces, offering easy storage without sacrificing performance.
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Full-Body Low-Impact Workout: Indoor rowing provides an effective full-body, low-impact exercise. In just 20 minutes, you can engage over 86% of your major muscle groups, all without needing to go outdoors
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Unlock 1000+ Workouts & Games: Connect via Bluetooth to the exclusive MERACH App, featuring over 1,000 interactive courses and fun games. Plus, enjoy 6 months of free premium membership with your purchase!
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Train Like a Champion: Access exclusive rowing tutorials and personalized fat-burning plans designed by champion coaches, all while the professional monitor keeps you on track with detailed performance metrics.
8
Rating is 4.3 out of 5
Rowing Machine, MOSUNY Magnetic Rowing Machines for Home 350 LB Weight Capacity, 16 Levels Resistance Row Machine with Dual Slide Rail, Bluetooth, App Compatible 2025
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16-Level Powerful Magnetic：MOSUNY rowing machine is equipped with a high-quality magnetic control system and an upgraded 16-level adjustable resistance. It allows users to find the optimal resistance intensity for their needs, whether they are elderly individuals undergoing rehabilitation training, or fitness enthusiasts seeking to build muscle. Unlike other 8-level row machine, the 16-Level resistance have more varied sporting experience.
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Bluetooth App Compatible: Connect your smartphone or device to the rowing machine via Bluetooth, fully master real-time rowing data! This rowing machine is also compatible with the KINOMAP APP, which allows you to immerse yourself in the splash of nature while rowing at home! You can also visit professional rowing training courses, discover new challenges and improve yourself!
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Dual Slide Rail, Stable & Smooth Design: We use a thickened commercial quality steel on this magnetic rowing machine to give it a better texture, durability, and higher load, supporting a maximum load of 350 pounds. Our dual slide rail is more stable than a single slide rail, won't wobble even with intense exercise, allowing you to maximize your potential.
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7-Types of Data Disply: The LCD monitor tracks your rowing time, counts, total count, 500 meters in time, frequency, distance, and calories in real time, allowing you to track your progress towards your goals. The device holder lets you place your smartphone and IPAD to enjoy videos or music while using the rower machine.
What are common mistakes to avoid on a rowing machine?
Using a rowing machine can be an excellent full-body workout, but it's important to use proper form to maximize benefits and prevent injury. Here are some common mistakes to avoid:
- Improper Posture: Keep your back straight and your core engaged. Avoid slouching or rounding your back to prevent strain.
- Incorrect Sequence: The correct rowing sequence is "legs-body-arms" on the drive and "arms-body-legs" on the recovery. Many beginners mistakenly use their arms first instead of primarily using their legs for the drive.
- Over-Gripping: Holding the handle too tightly can lead to fatigue and strain in your hands and forearms. A relaxed grip is more efficient.
- Not Adjusting the Damper Setting Properly: Many start with the damper set too high, thinking it will give a better workout. It’s similar to gears on a bicycle, and should be adjusted according to your fitness level and goals.
- Rowing with Only Your Arms: Rowing is a full-body movement, not just an arm exercise. The majority of the power should come from your legs.
- Rushing Through the Stroke: Each stroke should have a rhythm, typically 1:2 ratio of drive to recovery. Many people rush the recovery phase, leading to inefficient strokes.
- Leaning Too Far Back: At the end of the drive, you should have a slight backward lean, but avoid exaggerated leaning as it can strain your lower back.
- Poor Foot Position: Ensure your feet are securely strapped and adjust the footplates so the strap is across the widest part of your feet.
- Ignoring the Monitor: Use the performance monitor to track metrics like distance, strokes per minute, and split times to help maintain a sustainable pace.
- Neglecting Warm-ups and Cool-downs: Like any workout, warming up before and cooling down after rowing is important to prepare your muscles and help recovery.
By avoiding these common mistakes, you'll improve your rowing technique, efficiency, and reduce the risk of injury.
How to improve rowing machine technique?
Improving your rowing machine technique involves focusing on form, efficiency, and consistency. Here are some tips to help you enhance your rowing technique:
- Understand the Phases:
Catch: This is the starting position. Sit tall with your shins vertical, arms extended, shoulders relaxed, and leaning slightly forward.
Drive: Push through your heels to extend your legs, followed by leaning back slightly from your hips while your arms remain straight.
Finish: Pull in the handle to your lower ribs/upper stomach. Your legs should be straight, and you should lean back slightly with a strong core.
Recovery: Reverse the motion in a controlled manner. Extend your arms first, then pivot your body forward, and finally bend your knees to return to the catch position.
- Focus on Order and Timing:
Ensure that you maintain the proper sequence: legs, body, arms on the drive and arms, body, legs on the recovery.
Emphasize a quick drive and a slower, more controlled recovery.
- Posture and Core Engagement:
Keep your back straight and core engaged throughout the movement. Avoid rounding your back.
Avoid overarching your back at the finish to prevent lower back strain.
- Grip and Handle Position:
Hold the handle with a loose grip to reduce tension in your forearms.
Keep your wrists flat and in line with your forearms.
- Breathing:
Coordinate your breathing with your strokes. Inhale on the recovery and exhale on the drive.
- Monitor & Adjust Stroke Rate:
Maintain a steady, consistent stroke rate. Beginners often benefit from a rate of 20–24 strokes per minute.
As your stamina improves, you can experiment with slightly faster rates.
- Use Your Legs:
Your legs should do most of the work during the drive phase. Ensure you're pushing primarily with them, not pulling too early with your arms.
- Practice Regularly:
The more you practice, the more natural the movements will feel. Add variety to your workouts to build skill and endurance.
- Get Feedback:
Record yourself or row in front of a mirror to analyze your form.
Consider taking a lesson or getting feedback from a knowledgeable instructor or experienced rower to refine your technique.
- Warm-up and Cool Down:
Engage in proper warm-up exercises before your rowing session to prevent injury.
Include a cool-down routine with stretches focusing on the back, shoulders, and legs.
By keeping these tips in mind and practicing regularly, you can significantly improve your rowing machine technique and efficiency.
What muscles are primarily worked by rowing machines?
Rowing machines provide a full-body workout, targeting multiple muscle groups. The primary muscles worked include:
- Legs:
Quadriceps: These muscles are engaged during the drive phase as you push off with your legs.
Hamstrings: They assist in the bending of the knees as you move through the rowing stroke.
Calves: The calf muscles provide additional drive and stability during the leg push-off.
- Back:
Latissimus Dorsi: These large back muscles are activated as you pull the handle towards your body.
Rhomboids and Trapezius: These muscles in the upper back help stabilize and retract the shoulder blades.
- Core:
Rectus Abdominis: The "abs" help stabilize your body throughout the rowing motion.
Obliques and Erector Spinae: These muscles support rotational stability and maintain proper posture and alignment.
- Arms and Shoulders:
Biceps: Engaged during the pull phase as you bend your elbows.
Triceps: Help in the extension of the arms during the return phase.
Deltoids: Shoulder muscles that are used when pulling the handle towards the body.
Overall, rowing machines offer a comprehensive workout that can enhance muscular endurance, strength, and cardiovascular fitness.
What is the importance of core engagement on a rowing machine?
Core engagement is crucial when using a rowing machine for several reasons:
- Stability and Balance: Engaging your core helps stabilize your body during the rowing motion, ensuring you maintain proper form and balance. This stability helps prevent tipping or becoming unsteady, especially during more intense workouts.
- Efficient Power Transfer: A strong core allows for the efficient transfer of power from your legs through your body to the handle. This integration maximizes your effort and helps you achieve a smooth and powerful stroke.
- Injury Prevention: Proper core engagement reduces the risk of injury, particularly in the lower back. Rowing involves repetitive motions, and a strong core supports the spine, decreasing strain and the potential for lower back injuries.
- Improved Technique: A well-engaged core helps maintain the correct posture and technique throughout the rowing stroke. This includes sitting tall, hinging properly at the hips, and achieving optimal reach and pull without collapsing the chest or rounding the back.
- Enhanced Performance: By maintaining core engagement, you can perform more powerful and efficient strokes, which can lead to improved performance over time, whether for recreational fitness or competitive rowing.
- Overall Strengthening: Regular core engagement during rowing consistently works the muscles in your abdomen, lower back, and hips, leading to improved core strength and endurance over time.
Focusing on core engagement not only helps you get the most out of your rowing workouts but also supports overall fitness and health.
