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All you need to know.
A rowing machine – also known as an ergometer or indoor rower – is an endurance and strength training device that simulates the motion of rowing on water. Sitting on a sliding seat, you row against a defined resistance (air, water, magnetic, or hydraulic), training over 85 percent of your entire musculature. The rowing motion consists of four phases: Catch (starting position), Drive (propulsion with legs, back, arms), Finish (end position), and Recovery (return). This makes the rowing machine the most effective full-body endurance device for the home gym and the fitness studio.
The rowing machine trains over 85 percent of all muscles in a single movement – more than any other cardio machine. The leg drive activates the thighs (quadriceps, hamstrings) and calves. The back pull strengthens the latissimus dorsi, trapezius, and rhomboids. The arm movement trains the biceps and forearms. The core muscles (core, abdominal muscles, back extensors) are activated as stabilizers with each repetition. Shoulders and glutes are also intensely engaged.
The rowing machine is one of the most calorie-intensive training devices available. Depending on intensity, body weight, and training duration, rowing training burns between 400 and 800 calories per hour. At moderate intensity (stroke rate 20–22), an 80 kg person burns approximately 500–600 calories per hour. With high-intensity interval training (HIIT), this can be up to 800 calories. Due to the afterburn effect, the body continues to burn additional calories even after the workout – ideal for fat burning and weight loss.
The three most common types of resistance differ in training feel, noise level, and application. The Concept2 RowErg (air resistance) is the worldwide standard for indoor rowing – offering the most authentic training feel, precise power measurement, and used by Olympic athletes. It is somewhat louder than other variants. The WaterRower (water resistance) simulates rowing on water using a water flywheel – it's particularly quiet, ergonomic, and aesthetic. Ideal for the home gym. The magnetic resistance rower offers continuously adjustable, very quiet resistance – ideal for beginners and the home gym on a limited budget.
Yes – the rowing machine is suitable for all fitness levels, from beginners to competitive athletes. The difficulty can be infinitely adjusted by varying the stroke rate, intensity, and resistance setting. Beginners start with 10–15 minutes at moderate intensity (stroke rate 20–22 strokes per minute) and increase the duration week by week. Important: Focus on clean technique before intensity – a straight back and the correct sequence (legs – back – arms) are crucial for injury-free training.
For optimal results, we recommend 3–4 rowing sessions per week with sufficient recovery time between sessions. Beginners should start with 2–3 sessions of 15–20 minutes each. Advanced users can combine longer endurance sessions (30–60 minutes) with short, intense interval sessions (e.g., 8x500m with 2 minutes rest). Since rowing training works the entire body, sufficient recovery is important – plan at least one rest day between intense sessions.
The best rowing machine for a home gym depends on budget, space requirements, and training goals. For maximum performance and data tracking, the Concept2 RowErg is the top choice – the global standard also used by Olympic athletes. For quiet, aesthetic training, we recommend the wooden WaterRower – a highlight in any room. For beginners with a limited budget, the Horizon Fitness Oxford 6 with magnetic resistance is an excellent choice.
Yes – the rowing machine is one of the most effective pieces of exercise equipment for losing weight. Since over 85 percent of your muscles are activated, the calorie consumption is significantly higher than with a treadmill or elliptical trainer. An intense rowing workout burns between 400 and 800 calories per hour, depending on intensity and body weight. HIIT rowing training is particularly effective for fat burning – short, intense exertion phases with short breaks maximize the afterburn effect. For maximum results, combine rowing machine training with a balanced diet and 3-4 sessions per week.
A rowing machine – also known as a rower, ergometer or indoor rower – is one of the most effective training devices for a complete full-body workout. Activating over 85 percent of the entire musculature, rowing training engages more muscles than almost any other cardio machine. At the same time, training on a rowing machine is joint-friendly, calorie-intensive and suitable for all fitness levels. At motion sports, you'll find high-quality studio-grade rowing machines – from Concept2, WaterRower and Horizon Fitness – for your home gym and professional fitness studio use.
1. Full-body workout with the rowing machine: The rowing machine engages over 85 percent of the entire musculature in a single movement. Legs, glutes, back, shoulders, arms and core are trained simultaneously. The leg drive activates thighs and calves, the pull strengthens back and shoulders, and the core muscles stabilize every repetition. No other cardio machine offers comparable muscle activation with such high calorie consumption.
2. Effective cardio training: Rowing training is one of the most effective cardiovascular workouts available. Depending on intensity and body weight, the rowing machine can burn up to 800 calories per hour. Due to the "afterburn effect", the body continues to work and burn additional calories even after the workout – ideal for fat burning and weight loss.
3. Joint-friendly training: Compared to a treadmill or elliptical, training on a rowing machine is particularly joint-friendly. The gliding seat movement and the gentle pull on the rowing chain reduce the risk of injury and allow for effective training even with knee or hip problems.
4. Strength and endurance in one session: The rowing machine combines strength and endurance training in a single movement. With smooth, steady rowing movements, you train your endurance and improve oxygen uptake. With fast, explosive rowing strokes, you train strength and power – especially in the shoulder and back area.
5. Flexible Home Gym Training: With a rowing machine in your home gym, you can train anytime – no travel time, no waiting times. Many models are space-saving and foldable, and can be easily stored. Whether in the morning before work, during your lunch break or in the evening – your rowing machine is always ready.
There are four different types of resistance in rowing machines, which differ in training feel, noise level and area of use. The air resistance rowing machine (Air Rower) generates resistance through a fan – the harder you row, the higher the resistance. This offers the most authentic rowing training feel, preferred by competitive athletes. The Concept2 RowErg is the worldwide standard for indoor rowing and is used by Olympic athletes. The water resistance rowing machine (Water Rower) simulates rowing on water using a water wheel. It's particularly quiet, ergonomic and aesthetic – ideal for the home gym. The WaterRower rowing machines made of wood are a highlight in any room. The magnetic resistance rowing machine uses a magnetic system for infinitely adjustable, quiet resistance. Ideal for the home gym, as it's particularly quiet and low-maintenance. The hydraulic rowing machine is the most compact and affordable option – ideal for small spaces and beginners.
At motion sports, you'll find a carefully selected range of rowing machines for every need and budget. The Concept2 RowErg is the worldwide standard for indoor rowing – the same machine that Olympic and elite athletes use for their training. The powerful Performance Monitor connects to a variety of apps and provides precise training data. The WaterRower Performance Ergometer combines elegant wooden design with a unique water resistance system that authentically simulates rowing on water. The WaterRower Shadow impresses with its modern, stylish design and quiet water resistance – an eye-catcher in any home gym. The Horizon Fitness Oxford 6 is the ideal choice for beginners and advanced users – robust design, quiet magnetic resistance system and versatile training programs.
When buying a rowing machine, the following criteria are crucial. The resistance type determines the training feel – air resistance for maximum authenticity, water resistance for quiet, ergonomic training, magnetic resistance for stepless adjustment. The load capacity should be at least 120 kg; professional models can support up to 250 kg. The rail length determines the maximum body height – make sure there is sufficient rail length for your height. The monitor and connectivity are crucial for data-driven training – Bluetooth, ANT+ and app connectivity enable structured training programs. The noise level is particularly relevant in a home gym – water and magnetic resistance are significantly quieter than air resistance. Also, pay attention to foldability and space requirements for the home gym.
Correct rowing technique is crucial for maximum efficiency and injury prevention. The rowing movement consists of four phases. In the catch (starting position), you sit upright with bent knees, shins vertical, back slightly leaned forward, arms extended. In the drive, you first extend your legs (60% of the force), then lean your back backward and finally pull your arms to your abdomen. In the finish, your legs are extended, your back slightly leaned backward, and your hands are at your abdomen. In the recovery, you first extend your arms, lean your back forward, and then bend your knees back to the starting position. Tip: The sequence during the drive is always legs – back – arms. During the recovery, it's the reverse: arms – back – legs.
Beginners start with 10–15 minutes at moderate intensity (stroke rate 20–22 strokes per minute) and increase the duration week by week. Focus on clean technique before intensity. Advanced users combine interval training (e.g., 8x500m with 2 minutes rest) with longer endurance sessions (30–60 minutes at consistent intensity). The Concept2 rowing training on YouTube offers structured workouts for all levels. Plan 3–4 rowing sessions per week with sufficient recovery time for optimal results.
Incorrect sequence during the drive: Many beginners pull with their arms first instead of extending their legs first – this significantly reduces power development and strains the back. Too high a stroke rate: A higher stroke rate does not automatically mean more power – the power per stroke is more important. Goal for beginners: 20–24 strokes per minute. Rounded back: A rounded back while rowing significantly increases the risk of injury – always keep your back straight and engaged. Too short a rail length: Use the full length of the rail for maximum range of motion and optimal muscle activation.
Supplement your rowing machine training with: WaterRower wooden rowing machines for a premium home gym experience, as well as our complete range of home gym equipment.
