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Rowing Machines & Skis

How to Use a Rowing Machine

Rowing machines mimic the technique and workout of rowing on the water. Some rowing machines create resistance with a fan and air, while others have a pressurized water tank through which you move a multi-blade impeller.

Rowing machines also come equipped with display screens to show user workout details and allow users to choose from numerous programmed exercise routines. These programs may adjust the resistance during the workout, or the user can select from different resistance levels manually. Finally, rowers have adjustable foot pedals so your feet stay properly in place during your workout.

Rowing Machine Technique

To use a rowing machine properly, you must keep your back straight and your core engaged.

1:  With the weight on the balls of your feet, push back using only your legs and keeping your arms extended. This leg isolation then combines with the arm isolation only once your legs are totally extended and your knees are straight.

2: For the arm isolation portion of the movement, pull the oar/handle to just below your chest, bending your elbows out to the sides as you go. This engages the upper back muscles, rather than the shoulders and arms. 

3: Glide back to the starting point more slowly than it took to row out. In other words, take one beat to extend fully and two to come back to the front of the machine.

What Muscles Does a Rowing Machine Work?

When you follow proper rowing machine techniques, the machine will target your legs and upper back. As for the leg movement, the glutes, hamstrings, and quads will provide the power of the seat’s movement across the machine. When using a rowing machine, be sure to focus on power, not speed.

As noted above, the arm movement of the rowing machine is intended to work out the upper back, not the shoulders. By using a proper rowing technique, you will build the same muscles that are utilized when rowing on the water.

Rowing Machine Benefits

Rowing machines have surged in popularity in recent years, in no small part due to their benefits as afull-body workout. Maintaining proper posture while rowing demands a strong core and rigorously exercises this and other muscle groups.

In addition to being a great workout for both the upper and lower body, rowing machines provideexcellent cardio exercise. Because it is such a full-body workout, rowing demands a high heart rate and is an effective aerobic exercise.

Finally, rowing machines are also popular because they providelow-impact exercise. As long as you maintain proper posture and technique, rowing is unlikely to cause injury. Unlike running, it does not put high stress on the joints. Therefore, users can workout more regularly without the need for rest days and improve their endurance faster.

How to Use a Rowing Machine for Weight Loss

A rowing machine is a great option for an exercise routine focused on the goal of weight loss. Because they are low-impact, you can row every day without joint pain or fatigue. To use a rowing machine for weight loss, it is important to elevate your heart rate sufficiently.

An elevated heart rate will allow you to burn more calories during your exercise. A moderate pace on a rower will burn an average of 600 calories in an hour. By completing this workout consistently, five times a week, users can look forward to great results toward achieving their fitness goals.

Magnetic Rowing Machines

Unlike air or water-based rowing machines, magnetic rowing machines use a magnetic brake system to generate resistance. These machines are virtually silent during use and provide very smooth movements during each rowing stroke. TheYork Rower Rowing Machine combines both air-based and magnetic resistance to achieve a total of sixteen levels of resistance.

What Is the Best Type of Rowing Machine?

Rowing machines that use air resistance are the most common models. While magnetic resistance is quieter, some people may find the sound of water-based resistance rowers to be calming or meditative.


While all three types can differ in terms of the resistance levels offered, they all provide the same excellent full-body exercise and health benefits.

Best Rowing Machine in Australia

TheYork Performance Air Rower is a best-selling rowing machine thanks to its convenient design and durability. The rower has a foldable design and wheels, so it can be stored with a minimal footprint in your home. It has eight levels of resistance for high-intensity training and a durable aluminium rail that is strong enough for all users. Finally, the large LCD screen displays important metrics so you can monitor your workout and achieve your fitness goals. 


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