5 amazing ways to do rowing in the gym

5 amazing ways to do rowing in the gym

Rowing is one of the best cardio exercises for people who want to build muscle. It is a great way to improve your physical fitness. It is low impact and works the whole body with each stroke. Rowing machines are also efficient as they use up more calories than other forms of exercise while using less time. This makes rowing a great way to lose weight, which is why it's one of the most popular cardio workouts in gyms worldwide!

It also helps build endurance and flexibility, so it's perfect for anyone from a beginner to an elite athlete. Here are some ways you can do rowing in the gym!

An hour-long workout with low impact.

Rowing is a low-impact workout that allows you to get a great workout in under an hour. It uses every muscle group in your body, so it's ideal for those who want to tone up and lose weight.

However, your workout will not be as effective if you don't know how to use the equipment properly or row properly.

 This article will help you understand the following:

  • Better ways of using rowing machines
  • The benefits of rowing

5 Rowing Machine Workouts

Rowing is a great option if you want to do something different with your gym workout. Rowing machines offer a low-impact cardio exercise that can burn calories and improve your overall health. They also provide an intense upper-body workout with little strain on the lower body. Here are some workouts that will help you get the most out of your rowing machine:

Simple Rowing

The simple rowing workout is one of the most effective ways to tone your lower body and lose weight. The simple rowing workout is also known as the "rower" or simply "rowing."

The benefits that you will get from doing this exercise are numerous such as:

  • Working out all 3 major muscle groups of your body (legs, abs and back).
  • Burning more calories than running does with less joint impact on knees and ankles!
  • Building cardiovascular endurance through interval training - meaning more oxygenated blood flow throughout the body, thus increasing mental focus & energy levels too!

Row Warm-Up

It would help if you warmed up with a 5-minute row at a moderate intensity. This is not an intense workout, so you should be able to maintain a comfortable pace and not sweat or breathe hard while rowing. This helps prevent injury and ensures you feel good during the longer workout.

How to Row Warm Up:

  • Start with your hands on the handles of your rower and legs hanging straight behind you.
  • With both feet firmly planted on the ground, pull back on one handle until your arms are fully extended without rising off your seat (keep them bent at 90 degrees). Pause briefly in this position, then return to the start position by squeezing the glutes and hinging from hips until the torso is upright again—don't let knees bend! Repeat for 10 repetitions before switching sides.

Water Rower Workout

If you have to use a rowing machine, why not make it as fun and interesting as possible? The water rower is one of the best ways to do that.

You can use this machine for a full-body workout to help build muscle and burn fat. The only difference between these workouts is how each feels at different speeds—which is where your creative muscles come into play!

Sprints Or Extreme Rowing

Sprint rowing or extreme rowing is a high-intensity workout that uses the same motion as traditional rowing but with a faster cadence. This type of rowing is great for people who want to build muscle and burn fat. Sprinting provides an excellent cardio workout and can be used as part of your warm-up routine before other exercises or as a stand-alone exercise.

Sprinting involves moving from one end of the machine to another at maximum speed without rest between sets. You can also use it as an interval training exercise by doing intervals of 30 seconds on each side followed by 15 seconds of rest. Repeat for 10 minutes total time if using it as part of your warm-up routine prepping for other workouts.

Power Curls

Power curls are one of the best rowing machine exercises focusing on the arms. This exercise can help you gain strength and muscle in your arms and improve your posture. To do this exercise, you should find a barbell suitable for your weight and place it across your shoulders while keeping your legs stretched out in front of you. 

Then, slowly pull the bar up with both hands until it reaches shoulder level or higher. After that, slowly return to starting position for about ten seconds before repeating for three sets each time with light weights (five or 10 pounds).

  • Doing this exercise slowly with good form is important so that no harm comes to yourself or others around you who may be working out nearby!

Benefits of rowing exercise

  • Rowing is a full-body workout that burns calories and helps you lose weight. 
  • It's also low-impact, which means you can use it to build muscle without putting any strain on your joints.
  • Rowing is great for improving cardiovascular health as well. 
  • Cardiovascular exercise helps improve blood flow and circulation throughout the body, reducing stress on the heart while lowering blood pressure and reducing risk factors for heart disease.

For more information, please refer to the FAQ session:

How do you do rowing at the gym?

You will need a rowing machine with a monitor. A monitor lets you keep track of everything, like time, distance travelled, etc., so that it becomes easier for you to set up a schedule for yourself and follow it accordingly.

How can I make my rowing more interesting?

Try these alternatives if you are tired of doing the same routine in your rower.

  • Rowing in a pool
  •  Rowing with a friend
  • Rowing on a lake or river: 

Can you get in shape by just rowing?

You can get in shape by just rowing. Rowing is a great way to improve your physical fitness and it's also a low-impact workout that allows you to get a great workout in under an hour.

You'll burn more calories per minute than most other cardio machines, so it's an effective way to boost your metabolism and shed fat faster than running or cycling.


Rowing is a great exercise for your whole body and can help you achieve the lean, toned look you have always wanted. It also has other benefits, such as improved cardiovascular health, increased muscle strength and endurance, reduced stress levels, better sleep patterns and improved self-esteem.

You may also like