What is a Rower Machine : Everything Explained

Working out on a rower machine is one of the best exercises you can do to improve your fitness. Rowing machines are very versatile pieces of equipment that can be used to full body workout.

Most of us have no idea what is a rower machine. It is a type of exercise equipment that simulates the action of rowing a boat. This machine allows you to row or pull your body weight on a moving part while holding a stable handle.

In this article, we also discuss details about this machine, its benefits, how to use it and more. So keep reading and get the full juice of this article.

What is a Rower Machine and How Does It Work?

What is a Rower Machine and How Does It Work

A rower machine is a piece of fitness equipment you can use indoors or outdoors to work your whole body. This machine is also known as ergometers, or ergs. It is often used by people who want to improve their fitness, as they offer a full-body workout.

Rowing machines work by providing resistance to the user. The machine has a seat that slides on rails, and two padded handles that the user grips to pull the attached cables. Moving handles allows the user to mimic rowing a boat on water. It is adjustable, so you can increase or decrease the resistance to match your fitness level.

What are the Benefits of Using a Rowing Machine?

If you want to exercise, there is no doubt that the rowing machine is one of the best pieces of equipment you can use. Rowing machines provide many health benefits including:

  1. Burns Calories
  2. Tones Muscles
  3. Improves Cardiovascular health
  4. Increases functional fitness
  5. Boosts Muscle Strength
  6. Effective For the Heart and Lungs
  7. Helps to Build Muscle
  8. Low-Risk Activity
  9. Lessens The Risk of Diseases
  10. Reduces Belly Fat
  11. Easy to Use
  12. Enjoyable to Exercise

Here are the details:

Burns Calories:

Rowing is a great way to burn calories and lose weight. It doesn't matter how much your weight is. You will be able to lose weight by using a rowing machine.

Tones Muscles:

Rowing tones all the major muscle groups in your body, including your arms, back, abs, and legs. You can see the results quickly by using a rowing machine on a regular basis.

Improves Cardiovascular Health:

Improves Cardiovascular Health

Rowing improves your cardiovascular system, which is the best workout you can get for your heart. Rowing machines give a person a great cardio workout to solve the joint problems.

Improves Functional Fitness:

When it comes to working out, rowing offers one of the most effective workouts you can find. Rowing uses many movement patterns that are used in everyday life, so it helps improve your functional fitness.

Increases Muscle Strength:

Rowing is a great way to increase your muscle strength. If you want to improve the strength of your upper body, rowing machines will help.

Effective for the Heart and Lungs:

Rowing is a low-impact exercise that doesn't stress the joints and spine. It is a total body workout that provides many health benefits. Rowing is very safe and effective for the heart and lungs.

Helps to Build Muscle:

Helps to Build Muscle

You can use rowing machines to build muscle. When you work out with a rowing machine, you see your muscles start to firm up and look more toned.

Low-Risk Activity:

Working out with a rowing machine is one of the best exercises because it is low risk. This means that you will not get injured or experience any joint or back pain like many other forms of exercise, such as running or swimming. There is less chance of injury because rowing doesn't put lots of stress on your joints and spine like running does.

Lessens The Risk of Disease:

Rowing is a great way to reduce your risk of diseases such as obesity, heart disease, stroke, cancer, and diabetes. When you row regularly, you improve your overall health and reduce your risk for these diseases.

Reduces Belly Fat:

Rowing machines are a great way to reduce belly fat. If you want to get rid of that stubborn belly fat, rowing is the best way to do it. Rowing machines work all the major muscle groups in your body, which helps burn calories and reduce belly fat.

Easy to Use:

Rowing machines are very easy to use. You don't need any special skills or training to use them. All you have to do is adjust the resistance, grab the handlebars, sit with your legs in the footrests, and start your workout. It’s easy to use because it uses natural movements that mimic everyday activities.

Enjoyable to Exercise:

Rowing is a challenging yet enjoyable workout. Rowing can be very boring when you are doing steady state workouts, but it is more fun when you row intervals or do a circuit. When you add variety to your rowing routine, it makes the workout more enjoyable.

How to Use a Rowing Machine?

How to Use a Rowing Machine

Rowers are very simple machines to use, but you need to know the using process. Here are some tips:

Start with a Light Resistance:

If you are new to using a rowing machine, then you should start with low resistance and light rowing strokes. This will help condition your body to the intensity of rowing and prevent injury.

Gradually Increase the Resistance:

If you begin with too much resistance, it can cause injuries such as pulled muscles or even a heart attack when you first start out. Always start off with a low resistance and then increase it as you get stronger.

Use the Rowing Machine Regularly:

To see results, you need to use the rowing machine regularly. If you only use the machine once or twice a month, then you will not see any changes in your body. Try to row regularly for best results.

How to Set Up Your Rower Machine?

A rowing machine is easy to set up and use, but there are a few things you should know before you start. Here are some tips:

Put the Rowing Machine in a Suitable Location:

The best place to put your rower is on an even floor that can support your weight. A carpet will work just fine, but if the floor is slippery or uneven, it can cause you to fall. If you don't have an even surface on which to put your rower, then put it against a wall for stability.

Adjust the Footrests:

Adjust the Footrests

Most rowers come with adjustable/ removable footrests; adjust them to fit your height. To do this, lower the footrests all of the way down and then slide them back until they feel comfortable under your feet. When you are rowing, make sure that your heels never touch the ground because this will cause knee pain.

Wear Proper Clothing:

When using a rower machine, wear clothes that allow freedom of movement and won't get caught in the chain or belt. Shorts and a T-shirt are perfect, but avoid wearing loose clothing that could get caught in the machine.

Secure Your Hair:

If you have long hair, make sure to secure it, so it doesn't get caught in the machine. You can do this by tying it up in a ponytail or braid.

Check the Seat Height:

The seat height should be adjusted to fit your body size. To do this, unlock the adjustment lever and move the seat up or down until it feels comfortable. The handlebars should also be at a height that is comfortable for you when you are seated.

Attach the Strap:

Some rowers come with a strap that goes around your waist; if yours doesn't have one, then find a towel or sweatband that you can attach around your waist for safety.


1. How Many Calories Can You Burn with a Rowing Machine?

A person can burn anywhere from 500 to 700 calories per hour using a rowing machine. The amount of calories burned depends on the person's weight, intensity, and duration of the workout.

In fact, a 155-pound person can burn approximately 316 calories in an hour of rowing, and a 185-pound person would burn about 377 calories.

2. How Long Should You Work Out on a Rowing Machine?

How Long Should You Work Out on a Rowing Machine

It is best to use a 10-minute workout in the beginning and gradually increase the time as you get stronger. Generally, aim to row for at least 30 minutes per day to see results.

3. Can You Row While Pregnant?

Yes, a pregnant woman can row as long as she feels comfortable and does not have any complications with the pregnancy. But she should consult with a doctor know that she is rowing because it would be best to get approval before starting this type of workout.


A rowing machine is a good option when looking for easy exercise equipment that will strengthen your muscles and increase your cardiovascular endurance. Remember that a rower machine should not replace your regular workout routine.

You should use it and combine it with strength and cardiovascular exercises to see results. We hope this article was helpful to learn about what a rower machine is and other related information to start using one.

Billy L. Osorio

My name is Billy. I am a computer engineer by profession. So, most of my work is on the desk. In my past days, I had many back pain issues due to a long time sitting, eating, working habit. I did a lot of studies and consulting for overcoming my problem. Now, I am trying to share my knowledge.

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