Best Rowing Machine Workouts & Exercises

Rowing is a full-body movement that uses both the lower and upper body. The legs provide much of the power, while the core helps stabilize the body and transfer force. The back, shoulders, and arms assist in pulling the handle, making rowing an effective way to train the legs, glutes, back, arms, and core together.

On the drive, push with your legs first, then lean slightly back from the hips, and finish by pulling the handle toward your chest. On the recovery, reverse the order by extending the arms first, hinging forward at the hips, and then bending the legs.

A rowing machine can help build some muscle, especially in the legs, back, and arms, but it’s primarily a cardiovascular exercise. Rowing involves repeated force production against resistance, which can support muscular endurance and modest strength gains, particularly for beginners. For significant muscle size increases, rowing is best paired with dedicated strength training.

For many people, using a rowing machine daily can be okay if intensity and volume are managed well. Rowing is low impact on the joints, which makes it a popular option for cardiovascular training. Varying your workouts by mixing easier, steady sessions with more challenging days can help support recovery and reduce overuse. Pay attention to how your body feels and allowing rest when needed.

Common rowing mistakes involve setting the resistance too high and poor stroke timing. Use a moderate resistance and focus on driving with the legs first, then the body, then the arms for smoother, safer rowing.