12 exercises you can do with a rowing machine

The rowing machine is ideal for toning your body and losing weight. If you want to get started, here is a list of 12 exercises. Watch out!

If you’re looking for an effective aerobic exercise, the rowing machine could be for you. Remember, cardiovascular exercise will keep your heart and lungs healthy. That’s why we’ve put together a list of 12 rowing machine exercises .

Undoubtedly , the rowing machine is a type of fitness machine that allows training for almost all parts of the body. It is a suitable option for losing weight, developing muscles, refining the silhouette, or simply staying in shape.

Therefore, rowing exercises are ideal for people who want to tone their muscles and work on their heart and breathing ability. But in order to do that, it is necessary to do the right exercises. We’ll tell you everything you need to know next.


12 exercises you can do with a rowing machine

Here is our list of 12 exercises you can do with the rowing machine. But before you start doing the exercises, don’t forget to warm up. Warming up is important.


We recommend warming up 5 to 10 minutes before each workout. Make a note of these exercises and integrate them into your training plan!

1. Exercise with the rowing machine for beginners

This is an ideal exercise for beginners . It consists of an even and moderate row. It is advisable to allow a minute’s break between each set.

Undoubtedly, the first exercise we introduce allows you to work a wide variety of the muscles of the body and prepare them to support other exercises that require more rhythm and intensity.

2. Exercise for the glutes

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

You will need to do the exercise from your hips and hold your core high as you bend your body forward and move your hands up to the level of your knees.



3. Shoulder and back exercises

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

Next, bend your arms and raise the bar to mid-chest to bring it closer to your torso. Return to the starting position.

4. Bicep Exercise

To exercise the biceps with the rowing machine, you have to stand with your feet in the footrests. Bend your elbows and bring your ankles to your shoulders.

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


5. Triceps exercise

To begin exercising your triceps , you need to bend your knees and torso forward. Remember that when you bend your legs and lean in, the exercise is a lot easier.

Next , you’ll raise your arms to align with your shoulders. Close your elbows and bring your ankles towards the sky, keeping your torso stable and making sure that the bar stays horizontal.

6. Arm exercises with the rowing machine

We introduce another exercise to work out the arms, especially the biceps , although this one also challenges the chest muscles . To perform the exercise, you simply need to row three times, holding the last one in that position.

Then you bend your elbows, bring the handle to your chin and roll off. Do four pushups while holding the position. You have to repeat the exercise between five and eight times.



“You cannot defeat the person who never gives up.”

– Babe Ruth –

7. Exercise with the rowing machine for hamstrings, glutes and quadriceps

Start by holding your buttocks area on the seat with one foot on the platform and the other on your toes with your knee bent.

Next, you hold the bar with both hands and bring it to your waist and hold it there. Slowly stretch your leg out and bend it forward again.

8. Exercise to burn calories with the rowing machine

Rowing exercises are great for burning calories, including fat and cellulite. If you want to lose weight, do 3 sets of three to five minutes at a regular, moderate pace.

Give yourself a minute’s break between each set. This exercise should be done 45 minutes, three times a week for the results to be meaningful.

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

Stand with one foot on the foot platform and the other on the floor behind the platform. With the opposite hand, hold the center of the bar toward the front foot.


Lift from your hips to tilt your torso forward at a 45-degree angle, and place your empty hand on your front thigh. Finally, slowly bend your arm and pull it back until it reaches the side of your waist.

10. Exercises for abs and obliques

Sit on the seat with your feet on the platforms and your knees slightly bent. Next, holding the bar with both hands (palms facing down), bring it to your waist and hold it there.

Finally, 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 your abs, obliques, and chest, you need to hold the bar with one hand, palm down, and place your free hand on your hip.

To continue, raise the bar so your hand is at waist level. Rotate the ribs to the side where the bar is held, flexing the arm, pulling it out as you go. Return to the center to end the repetition.

12. Exercises for shoulders and chest

Finally, sit on the seat with your feet on the platforms, your knees slightly bent. Hold the center of the bar at chest level with one hand, palm down.

Slowly pull the bar towards your chest, keep your elbows up, and hold the whole thing as you do the repetition.

Finally, note that the rowing machine seems easy to use, but like any other exercise, you should take precautions to make the exercise effective and avoid injury.

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