7 rowing machines that give you a full body workout
If you thought they were just for your arms, think again — here’s why you should consider giving this low impact, full body workout a go.
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One of the most common misconceptions about rowing machines is that they exercise only your arms.
In fact a rowing machine offers a full body workout and is a great alternative to a treadmill or exercise bike if you need something low impact.
Former AFL strength and condition coach Cameron Falloon, who is the founder and joint CEO of fitness studio franchise BFT, told news.com.au rowing machines are a good way to get a “solid workout from home” if you couldn’t get to a gym.
“They are also great for getting up your heart rate and they are low impact, which is great for anyone with impact injuries,” he said.
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In this article
- How do you use a rowing machine?
- What types of exercise can you do on a rowing machine?
- What types of exercises can beginners do on a rowing machine?
BEST ROWING MACHINES TO BUY
Sunny Health & Fitness SF-RW5606 Elastic Cord Rowing Machine Rower, $336.91 at Amazon Australia
What You Need To Know
This foldable rowing machine is perfect for at-home use for beginners and is also priced under $300, making it value for money.
Made from a steel frame, it comes with four levels of adjustable resistance and has floor stabilisers to stop the machine from moving while in use.
The rowing machine also has an LCD monitor which displays time, calories burnt, count per minute and scan.
Five star reviews say it “makes working out very fun” if you need to do low impact workouts for health reasons.
“My fiance who uses a wheelchair has been using this as well to gain strength with his legs. He enjoys it and it helps him build extra leg strength,” one purchaser wrote.
Concept 2 Standard RowErg, $1799 at rebel
What You Need To Know
These are the rowers you see in many gyms and for good reason. They are super sturdy and hard wearing and suit first time rowers and serious athletes.
news.com.au checkout team member Stephanie bought a Concept rowing machine for her partner several year ago and says it’s one of the best investments she’s ever made.
“In my experience it was worth spending the extra money to get a really good quality machine. It was easy to assemble and while there are lots of programs and interval training options available, you can also hit Just Row and start your workout. I like the adjustable foot pads and feet straps that keep you securely in place and the handle is comfortable to hold and you don’t lose grip even when you start getting sweaty. The built in data screen track distance, speed, calories and much more and has wheels on the front so it’s easy to move around. We’ve had ours for eight years and it still looks and works like a brand new machine despite getting a lot of use.”
Everfit Rowing Exercise Machine, $170.95 (down from $200.95) at Myer
What You Need To Know
This compact rower can be folded away when not in use. It has an oil cylinder system and four resistance levels as well as an LCD display to track progress.
“Great value rowing machine for home use, providing a solid workout. Fairly easy to assemble on your own, and quite compact when not in use,” one five star review reads.
Everfit Rowing Machine, $240.95 (down from $282.95) at Myer
What You Need To Know
This rower comes with four levels of resistance, anti-slip foot pedals and can hold up to 150kg. It also has a LCD display console and can be conveniently folded away when not in use.
Five-star reviews say it’s “easy to put together” and also “folds away nicely” for storage.
Domyos 120 Rowing Machine, $449 at Decathlon
What You Need To Know
One of the most popular retailers when it comes to at-home gym equipment, this Decathlon rowing machine is made from 100 per cent steel.
It has a tablet holder and the rower’s monitor includes functions to measure stroke rate, calories, distance covered and workout time.
It can also be folded away when not in use, with five star reviews of the rower saying it was a “great starter” machine and is “sturdy and well-built”.
Lifespan Rower-700 Rowing Machine, $869 at Amazon Australia
What You Need To Know
This machine uses a natural water resistance system for a realistic row and is made with tubular steel featuring a aluminium alloy rail.
It also has a LCD display and can be set upright for storage.
Shoppers who have purchased the rower say in reviews it is a “bargain considering the features it offers you”.
Echelon Row Rowing Machine, $1699 at Harvey Norman
What You Need To Know
This rowing machine from Echelon was named by Forbes as the Best Foldable Rowing Machine on its list of best rowing machines. It has 32 programs, adjustable foot size pads and built in wheels. There is a rotating holder for our device built and an east fold up design. Amazon shoppers have given it 4.5 out of five stars with one shopper saying: “Love the rower. Remarkably easy to install if you watch the installation video at the same time — even the screws are numbered to make it easy. Rower is very solidly built. Very easy it is to adjust the tension on the fly. Feels like an excellent workout.”
HOW DO YOU USE A ROWING MACHINE?
“Strap your feet into the paddles, with the strap sitting across your toe crease,” Mr Falloon explained.
“Start in your ‘catch position’ with your arms straight, sitting up tall, shins vertical and shoulders sitting in front of your hips.
“Holding the T-bar, drive through your legs to full extension, before hinging at the hip and rowing the T-bar back to reach your sternum.
“Let your arms extend fully before hinging back the hips and bending the knees back to the catch position.”
WHAT TYPES OF EXERCISES CAN YOU DO ON A ROWING MACHINE?
If you think that rowing machines can only be used to strengthen your arms, think again.
“A rower can be used for HIIT or endurance cardio, mixing up your work and rest periods and stroke tempo,” Mr Falloon said.
“You can also get a killer ab workout using the seat as a slider with your hands or feet.”
When using the exercise machine correctly, expect to feel a full-body burn.
“You push through your glutes and hamstrings like a dead lift, then pull through your back, shoulders and arms while engaging your core the whole movement,” Mr Falloon said.
WHAT TYPES OF EXERCISES CAN BEGINNERS DO ON A ROWING MACHINE?
With so many different exercises to do on a rowing machine, Mr Falloon recommends beginners start by focusing on proper use.
“Learning good technique will be key, so start with the basics and get the technique right before pushing yourself too hard,” he said.
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