How to Choose Rowing Machines: A Beginner’s Guide to Home Fitness

Article updated June 12nd, 2024; article originally posted April 16th, 2024.

Rowing machines are one of the most common fitness equipment you can find in residence and gym. But just like any kind of fitness equipment, there is a surplus of options on the market, and not all of them are worth buying.

To answer how to choose rowing machines, we’ve listed the major factors you should consider. After reading this article, you’ll have a much better idea on what to look for in a rowing machine.

What is a rowing machine?

A rowing machine is a piece of exercise equipment that simulates the motion of rowing a boat. It provides a full-body workout and is commonly used for cardiovascular fitness and muscle strengthening. Using a rowing machine can help improve endurance, burn calories and surprisingly clear your mind.

What benefits does a rowing machine have?

• Fast calories burning: Rowing machine workout is a highly efficient full-body fat-burning exercise that can consume a large number of calories in a short amount of time, helping with weight loss and body shaping. According to Harvard Health, rowing for 30 minutes can burn about 300 calories, which is much higher than using a treadmill or stationary bike.
• Total body exercise: Rowing is one of the most efficient ways to achieve a total-body workout. Because it engages 86% of your body’s muscles including major muscle groups in your arms, legs, back and core. Compared to treadmills and stationary bikes, rowing machines involve more muscle groups, which can enhance overall physical fitness.
• Joints-friendly: Rowing machine workout is a low-impact exercise that can reduce the strain on joints and does not exert excessive pressure on the knees and ankles. When using a rowing machine, your feet are fixed on the pedals, which prevents the vibrations or impacts that occur in running or jumping. Therefore, it is a safer and gentler form of exercise for people with joint sensitivity or injuries.
• Improves posture: Rowing helps improve posture by strengthening the muscles responsible for maintaining an upright position which promoting a healthy alignment of the spine. If you spend a lot of time sitting, rowing can actually help improve your posture.
• Time efficient workout: Not everyone has extra time for working out, however, even you only spend like 20 minutes on the rowing machine, you can still get an effective full body workout and boost your cardiovascular health.

Realted Article: Is a Rowing Machine a Good Workout? Find Out the Truth

How to use a rowing machine?

1. Step 1: Arms are straight, head is neutral, shoulders are level and not hunched. Upper body is leaning forward from the hips with the shoulders. Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular. Heels may lift as needed.
2. Step 2: Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull. Hands move in a straight line to and from the flywheel. Shoulders remain low and relaxed.
3. Step 3: Upper body is leaning back slightly, using good support from the core muscles. Legs are extended and handle is held lightly below your ribs. Shoulders should be low with wrists and grip relaxed. Wrists should be flat.
4. Step 4: Extend your arms until they straighten before leaning from the hips towards the flywheel. Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail. For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

Rowing machine resistance types

Rowing machines come with different types of resistance, such as air, water, magnetic, and hydraulic resistance. Each type has its advantages and disadvantages, and you can choose based on your preferences and needs:

Water resistance

A water rower is a type of rowing machine that uses water resistance to simulate the experience of rowing on water. Many users find the sound of water rowing machines meditative and calming, enhancing the overall exercise experience by mimicking the natural sounds one might hear while rowing on an actual body of water.

At the heart of the water rower is a water tank that contains a paddle suspended in the water. As you pull the handle, the paddle moves through the water in the tank. The resistance you feel is created by the drag of the water against the paddles, therefore, more water in the water tank, more resistance you will feel.

Unlike mechanical rowers that may use air or magnets, the resistance in a water rower is dynamic. This means the harder you row, the greater the resistance, as moving the paddle faster increases the drag against it.

Air resistance

An air rower, also known as a fan rower, uses air resistance to simulate the action of rowing.

Air rowers are generally noisier than others rowing machines because the spinning flywheel creates a significant amount of air movement and noise. The sound is a pronounced whooshing that increases with intensity as you row harder.

The key component of an air rower is its flywheel with fan blades attached. When you pull the handle, the flywheel spins, and the fan blades push against the air inside the flywheel casing. This action creates resistance. The intensity of the resistance depends on how hard and fast you row; the faster the flywheel spins, the greater the air resistance becomes.

Like water rowers, air rowers offer a dynamic resistance system. This means that the resistance automatically adjusts based on the rower’s effort. The harder and faster you pull, the more challenging the workout becomes due to increased air resistance.

Magnetic resistance

In a magnetic rower, resistance is generated through the interaction between a magnetic brake and a metal flywheel. As you pull on the rowing handle, the flywheel begins to spin. Positioned near the flywheel are one or more strong magnets. When you adjust the resistance setting, these magnets move closer to or farther from the flywheel. The closer the magnets are to the flywheel, the greater the magnetic field and thus the greater the resistance. The entire process is smooth and frictionless because there is no contact between the physical components.

• Manual magnetic: Manual magnetic rowers have a mechanical knob or lever that you physically adjust. Turning this knob changes the position of the magnets in relation to the flywheel. Moving the magnets closer increases resistance, making the rowing harder, while moving them away decreases it, making the rowing easier.
• Electromagnetic: The resistance in electronic magnetic rowers is controlled via an electronic console rather than a manual knob. This console allows you to adjust the resistance with the touch of a button. Typically, the console is connected to a motor that moves the magnets closer to or farther from the flywheel based on the selected resistance level. This precise control enables more consistent resistance settings, which can be ideal for specific workout programs or goals.

Air-magnetic resistance

An air-magnetic rower combines two types of resistance mechanisms: air and magnetic, to provide a unique and adjustable rowing experience.

Air-magnetic rowers provide the best of both worlds in terms of resistance. The air resistance component offers a natural, responsive feel that increases with your rowing intensity. This is ideal for high-intensity interval training where the resistance naturally adjusts to the force of each stroke. The magnetic resistance adds the ability to precisely set and maintain a specific level of resistance, which is not dependent on rowing speed. This is particularly valuable for steady-state training or for users who need consistent resistance to meet specific training goals.

This hybrid system allows more flexibility in workout programming. Users can alter their training regimen easily—switching between focusing on speed and endurance workouts, or combining both in a single session.

Hydraulic resistance

Hydraulic rowers use hydraulic cylinders filled with oil or air to create resistance. Each cylinder is connected to the rowing machine’s arms or handlebars. When you pull on these arms or handlebars, you force the piston inside the hydraulic cylinder to move, which compresses the fluid or air, creating resistance.

Pros and cons of all types of rowing machines

Rowing machines offer a fantastic full-body workout, but the experience can vary significantly between different types. From water to air, magnetic to hydraulic, each type has unique features that might suit different preferences and fitness goals. Below we’ll explore the pros and cons of each type of rowing machine, providing you with a comprehensive guide to help you choose the best option for your personal fitness regimen and space considerations.

Pros and cons of air rowing machine

Air rowing machine is a favored choice for many fitness enthusiasts due to its effective simulation of outdoor rowing. However, it’s important to weigh both the advantages and disadvantages before deciding to invest in one.

Pros of air rower:

• Durability: Air rowers are known for their durability and ability to withstand rigorous use, which is why they are commonly found in gyms and rowing centers.
• Low maintenance: Maintenance for air rowers is relatively low. It mainly involves checking and tightening any loose parts and keeping the machine clean from dust and debris that might accumulate around the flywheel. Other issues you may encounter is lubrication of seat rollers and battery replacement on the monitor.

• Workout efficiency: The intensity of the workout can be easily adjusted by changing the rowing speed, making it suitable for both high-intensity interval training and steady-state cardio.

Cons of air rower:

• Noise Level: Air rowers can be quite noisy compared to other types of rowing machines. The noise comes from the spinning of the flywheel and the movement of air, which can be disruptive, especially in shared spaces or quieter home environments.

• Bulk and space requirements: Air rowers tend to be larger and require more space than hydraulic or magnetic rowers. This can make them less suitable for smaller living spaces or home gyms where space is at a premium. Additionally, while some models do fold, they often remain bulky when stored.

Pros and cons of water rowing machine

Being one of the most popular types of rowing machines on the market, water rowers still have some significant advantages and disadvantages that make them not suitable for everyone.

Pros of water rower:

• Good looking: water rowers are not only functional but also aesthetically pleasing. They can complement the decor of a home or gym, making them a stylish addition to any space.
• Soothing sound: The sound of water moving in the tank with each stroke provides a calming and meditative quality to workouts, which can enhance the psychological benefits of exercise and reduce stress.
• Realistic experience: Water rowers are known for their ability to closely mimic the actual experience of rowing on water.

Cons of water rower:

• Cleanliness: You need to regularly check the water quality in the tank, adding purification tablets to prevent algae growth and changing the water periodically to keep it clean.
• Weight: Water rowers can be quite heavy due to the water tank. This makes them difficult to move around, which could be a disadvantage if you need to frequently relocate or store your equipment.
• Leakage: One potential issue with water rowers is the risk of leakage from the water tank. Although infrequent, leaks can occur due to several reasons such as seal deterioration, improper assembly and physical damage.

Pros and cons of magnetic rowing machine

Magnetic rowers are a popular choice among fitness enthusiasts, but they still come with their own set of pros and cons:

Pros of magnetic rower:

• Quiet: Compared to air and water rowing machines, magnetic rowers are relatively quiet because the primary sound is just the pulling while rowing. This makes it ideal for home use, especially in shared spaces.

• Smooth: Magnetic rowers provide a very smooth rowing action because there are no jerky movements from mechanical components. This smoothness is beneficial for prolonged workouts and can help in reducing wear and tear on the body.
• Low maintenance: Maintenance for magnetic rowers is minimal. There are no water tanks to clean or air filters to replace. The main concern is keeping the track and seat clean and ensuring the magnetic mechanism remains dust-free for optimal performance.

Cons of magnetic rower:

• Expensive: Magnetic rowers are generally more expensive than other types of rowers. This higher price point can be a significant barrier for individuals on a tighter budget, making it less accessible for those just starting their fitness journey.

• Dependence on power: Some higher-end magnetic rowers require an electrical power source to adjust resistance levels and to operate the digital console. This dependence on electricity restricts where the rower can be placed and this requirement can also pose a tripping hazard due to the power cord stretching across the floor, which could be a safety concern.

Pros and cons of hydraulic rowing machine

Although hydraulic rowing machine is less popular in the market, they still have several attractive pros and cons:

Pros of hydraulic rower:

• Cost-effective: Hydraulic rowers are typically more affordable than other types of rowing machines. This makes them an excellent entry-level choice for individuals who want to start rowing without a hefty initial investment.
• Compact and portable: One of the significant advantages of hydraulic rowers is their compact size compared to other types of rowers. They often have a smaller footprint and can be easier to store away, making them ideal for home use, especially in smaller spaces.

Cons of hydraulic rower:

• Short service life: Hydraulic cylinders can wear out over time and may start leaking fluid, which reduces their effectiveness. The pistons and seals may also require more frequent replacement than parts in other types of rowing machines.
• Noise over time: Although initially quiet, hydraulic rowers can develop squeaks and creaks as the mechanical parts age, which can be bothersome during workouts.
• Low-end monitor: These monitors display only basic information such as time, stroke count, and sometimes calories burned. They typically lack the capabilities for more sophisticated data tracking, like heart rate monitoring, detailed session analysis, programmable workouts, or connectivity options for fitness apps.

Factors to consider when choosing rowing machine

Now that you understand the different types of resistance and their pros and cons, let’s take a look at what factors to consider when choosing a rowing machine:

Resistance

Decide whether you prefer air resistance, magnetic resistance, water resistance, or hydraulic resistance based on your fitness goals, budget, and personal preferences.

Rail

The rail works seamlessly together with the handle, and resistance mechanism, providing a better user experience. Smooth operation not only enhances the enjoyment of the workout but also helps maintain proper technique and reduces stress on the body. Here’s a breakdown of the common rail types found in rowing machines:

1. Monorail

• Description: Monorail systems consist of a single rail that runs beneath the seat. This design is prevalent in many modern rowing machines.
• Advantages: Monorail designs tend to be simpler and can provide a very smooth rowing motion. They are often easier to clean and maintain due to having fewer nooks and crannies.

2. Dual Rail

• Description: Dual rail systems have two parallel rails on which the seat moves. This type is often found in higher-end or commercial-grade rowing machines.
• Advantages: Dual rails can provide enhanced stability and support, particularly beneficial for heavier users or those seeking a more robust feel during intense workouts. The increased contact area can also lead to smoother seat movements.

Material Differences – Steel vs. Aluminum:

• Steel rails: Known for their strength and durability, steel rails are heavier and can add to the overall stability of the rowing machine. However, they might require more maintenance to prevent rust, especially if the paint or coating gets chipped.
• Aluminum rails: Aluminum is lighter than steel, making the rowing machine easier to move and less prone to corrosion. Aluminum rails can provide a very smooth glide for the seat, though they may feel slightly less stable than steel if not well-constructed.

Choosing between these types depends on your specific needs:

• For home use, a monorail system might be sufficient, offering a good balance of performance and ease of maintenance.
• For commercial or intense use, a dual rail system may be preferable for its added stability and durability.

Seat

The seat of a rowing machine is crucial because it directly affects the comfort, ergonomics, and overall effectiveness of your workout. A well-designed seat ensures proper posture and support, reducing the risk of discomfort or injury during prolonged rowing sessions. If the seat is too hard, it can lead to soreness or numbness, discouraging consistent use. On the other hand, if it’s too soft, it may not provide enough support, leading to poor rowing form and potential strain on the back and hips.

Additionally, the seat’s movement should be smooth along the rails to maintain a fluid rowing motion, which is essential for a beneficial workout. Therefore, choosing a rowing machine with a high-quality, well-designed seat is vital for both comfort and performance, ensuring that you can maintain longer, more frequent, and more effective rowing sessions.

Pedals

The pedals, or footrests, on a rowing machine are essential for several reasons, primarily because they provide a stable platform for your feet during the rowing motion. Properly designed pedals help ensure correct alignment of the feet, ankles, and legs, which is crucial for maintaining effective technique and preventing injuries. They usually feature adjustable straps that secure the feet in place, allowing you to exert force efficiently during the powerful leg push phase of the stroke.

Good pedal design also accommodates different shoe sizes and foot positions, enabling users of various body types to achieve optimal positioning. The stability and positioning provided by the pedals contribute significantly to the overall effectiveness of the workout by ensuring that the energy you exert is transmitted effectively through the machine.

Monitor

• Entry-level: Normally it’s a non-backlit LED display which can make it harder to read especially in low-light conditions and will only display fundamental workout metrics such as time, distance, and stroke rate. Some may also show calories burned, but these calculations are often not very precise.
• Mid-range: Generally, a dual-color LCD with advanced features such as programmable workouts, heart rate monitoring, and detailed feedback on workout metrics like distance, time, stroke rate, and calories burned. These features enhance the rowing experience by allowing users to track their progress and stay motivated.
• High-end: There are expensive rowing machines made by Hydrow and Peloton that come with a huge, high-definition touchscreen with nice speakers that not only shows real-time workout data but also offers on-demand and live fitness classes.

Bluetooth Connectivity

Earlier, we discussed there are different monitors you can find on rowing machine depends on the price such as non-backlit LED, dual-color LCD, or TFT touchscreen. Fortunately, even the cheapest monitor is now often compatible with Bluetooth. This allows you to connect your phone or iPad to third-party fitness apps like Kinomap, Zwift, and Fitshow and enjoy immersive workout.

Point is, make sure there is an integrated device holder on the rowing machine that allows you to keep your smartphone or tablet securely in place.

Build Quality

A well-built rowing machine is more likely to withstand the rigors of frequent use, especially in a multi-user environment like a gym or a busy household. High-quality materials and construction prevent wear and tear, ensuring the machine lasts longer without requiring frequent repairs or replacements.

A wobble or unstable machine can lead to improper form, reducing the effectiveness of the workout and increasing the risk of injury.

Aesthetics

Paying attention to the design and appearance of a rowing machine is important because it affects both the practicality and appeal of the equipment. A well-designed rower not only provides a comfortable and effective workout but also integrates aesthetically into its surroundings, encouraging regular use.

Additionally, good design often includes ergonomic features, enhancing safety and reducing the risk of injury. Essentially, an attractive and thoughtfully designed rowing machine is more likely to be used consistently, helping you achieve your fitness goals.

Weight Capacity

You can easily find rowing machines support from 100 kg (220 lbs) to 150 kg (330 lbs). Using a rowing machine that feels solid and well-made can boost confidence in the workout, encouraging longer and more frequent use. This psychological aspect can significantly impact the consistency of a fitness routine.

Storage

Now most manufacturers make their rowing machines either foldable or can be quickly separated into two pieces (no tools required) or be lifted upright for compact storage. You can easy move them around with their transport wheels for workouts.

What is the best resistance for rowing machine?

The best type of resistance for a rowing machine depends largely on your personal preferences, fitness goals, and workout style.

Ultimately, it will align with what feels most comfortable and motivating for you, fits your exercise routine, and meets your specific fitness goals. If you’re unsure, trying out different types at a gym or store can help you make a more informed decision based on direct experience.

Disadvantages of working out with rowing machine

• Noise: Depending on the type of rowing machine (especially air rowers), it can be noisy, which might be disruptive in a shared living space or a quiet environment.
• Learning curve: Proper technique is crucial for effective rowing. Beginners might find it challenging to master the correct form, which can lead to ineffective workouts or even sport injuries if performed incorrectly.
• Repetitive motion: Rowing involves repetitive movements which, if overdone or done improperly, can lead to strain or overuse injuries, particularly in the back, shoulders, and knees.

Is rowing right for you?

Rowing is a great option for those looking for a low-impact, total-body workout with a high calorie burn. Moreover, they are fantastic because they are suitable for anyone’s fitness level. No matter if you’re just getting started or you’re already a professional athlete, you can change your intensity or resistance level anytime which means you can start easy and gradually make it more challenging as you get stronger and fitter.

Conclusion

Just like most things in life, you get what you pay for when it comes to rowing machines.

To make sure that you end up choosing the right rowing machine, it’s important that you do your research. Read customer reviews and ratings online to get insights into the performance, durability, and overall satisfaction of the rowing machine you’re considering. Be careful about falling for the numbers when looking at the spec sheet. Remember, think critically and consider the factors that you really care.

We hope this has helped you know exactly what to look for in a rowing machine, and when the time comes, you’ll make the right choice.