12 Exercises to Do With a Rowing Machine

The rowing machine is ideal for toning the body and losing weight. If you want to start using it during your gym sessions, here is a list of 12 exercises. Take note!
12 Exercises to Do With a Rowing Machine

Last update: 18 December, 2018

If you want to perform an effective aerobic exercise, the rowing machine is essential for you. Keep in mind that cardiovascular exercises keep your heart and lungs healthy. Therefore, we have prepared a list with 12 exercises to do with the rowing machine.

Certainly, the rowing machine is one kind of gym equipment that allows training for almost all parts of the body. It’s an appropriate option to lose weight, develop muscles, refine the silhouette or simply stay in shape.

Therefore, rowing exercises are ideal for those people who want to tone muscles and work on cardiac and respiratory capacity. But to achieve it, it’s necessary to do the correct exercises. We’ll tell you everything you need to know next.

12 exercises to do with a rowing machine

Here is our list of 12 exercises to do with the rowing machine. But before starting the exercises, do not forget to warm up. the warm-up is essential. We recommend you warm up for 5 to 10 minutes before each session. Take note and include these exercises in your training routine!

1.-Exercise for beginners

This is an ideal exercise for beginners. It consists of rowing at a steady and moderate pace. It is advisable to allow for a break of one minute between each set.

Certainly, the first exercise that we present allows you to work a large variety of muscles of the body and prepare it to support other exercises that require more rhythm and intensity.

2.-Exercise for the glutes

To perform this exercise you must place your feet in the footrests and hold the bar horizontally in both hands at a distance from the shoulders, palms facing inward.

You must perform the exercise from the hips and keep the torso high while bending your body forward and sliding your hands to the level of the knee.

Girl on a rowing machine.

3.-Shoulder and back exercises

Our third suggestion is simple. Start with your feet resting on the footrests and hold the bar horizontally with both hands and at a distance from your shoulders.

Next, bend the arms and raise the bar to the middle level of the chest, bringing it closer to the torso. Return to the starting position.

4.-Biceps exercise

To work the biceps with the rowing machine, you must stand with your feet placed in the footrests. To continue, bend the elbows and bring the knuckles towards the shoulders.

Also, don’t forget to keep the torso stable and keep your elbows from hitting your waist. To finish the repetition, extend the arms and return to the starting position.

5.-Triceps exercise

To start working the triceps, you must bend your knees and bend your torso forward. Keep in mind that if you bend your legs and lean, the exercise is much easier.

Next, raise your arms to line up with your shoulders. Contract the elbows and bring the knuckles towards the sky, keeping the torso stable and ensuring that the bar remains horizontal.

6.- Arm exercise

We present another exercise to work the arms, especially the biceps, although it also challenges the chest muscles. To perform the exercise, you must do simple rowing three times and hold the last one in that position. Then bend the elbows, bring the handle to the chin and unroll. Do four push-ups while holding the position. You must repeat the exercise between five and eight times.

Woman on a rowing machine.

You can’t beat the person who never gives up.”
-Babe Ruth-

7.-Exercise for hamstrings, glutes, and quadriceps

To begin, rest the buttocks on the seat with one foot on the platform and the other resting on the toes with the knee bent. Next, hold the bar with both hands and bring it to your waist and hold it there. Slowly extend the leg and bend it again.

8.-Exercise to burn calories

Rowing exercises are ideal for burning calories, including fat and cellulite. For weight loss, do 3 sets of three to five minutes with a regular and moderate speed. Take a break of one minute between each set. This exercise should be completed in 45 minutes, three times a week so that the results are conclusive.

9.-Exercise for chest, biceps, triceps, and shoulders

Position yourself with one foot on the foot platform and the other on the floor behind the platform. Hold the center of the bar in the opposite hand to the front foot, lift from the hips to tilt the torso forward at a 45-degree angle and rest the empty hand on the front thigh. To finish, bend the arm slowly and pull it back until it reaches the side of the waist.

10.-Exercises for abs and obliques

Sit on the seat with your feet on the platforms and your knees slightly bent. Next, hold the bar with both hands (palms down), and bring it to your waist and hold it there. To finish, turn the ribs to one side, return to the center and repeat on the other side.

11.-Exercises for abs, obliques, and chest

To work the abs, the obliques and the chest you must hold the bar with one hand with the palm facing down, resting the free hand on the hip.

To proceed, raise the bar so that your hand is at waist level. Turn from the ribs to the side where the bar is held, bending the arm and withdrawing it while doing so. Return to the center to finish.

12.-Exercises for shoulders and chest

Finally, sit on the seat with your feet on the platforms with your knees slightly bent. Keep the center of the bar at chest level with one hand, palm down. Slowly bring the bar to your chest, keeping your elbows high and carrying them as you perform the repetition.

Finally, keep in mind that the rowing machine may seem easy to use, but as with any other exercise, you should take precautions to make the exercise effective and avoid injuries.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.