The number of calories burned on a rowing machine depends on several factors, including your weight, the intensity of your workout, and the duration of your session. On average, a person weighing around 155 pounds can burn approximately 260 calories during a 30-minute moderate-intensity rowing session. This number increases with higher intensity workouts; for instance, the same person might burn around 316 calories in a vigorous session. Additionally, someone weighing more might burn more calories performing the same exercise, whereas someone weighing less might burn fewer. For more precise calculations, some rowing machines and fitness trackers provide estimates based on your individual metrics and workout data.
Best Rowing Machines of February 2025
1
Rating is 5 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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Choose YOSUDA: Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosed by more than 3,000,000 families and we will always stand behind our product
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10× 10 Powerful Magnetic: Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. All stages users can get an effective workout whether you are a beginner or an advanced user
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Dual Silent System: The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. You can enjoy your workout without worries anytime
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Well Built & Long Lasting: Commercial quality and the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 48'' range of motion fits users from 4'5'' to 6'2'', suitable for family use
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6-Types of Data Disply: The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or tablet on the holder to enjoy the videos or music
2
Rating is 4.9 out of 5
YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat
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Revolutionary 180° Foldable Storage Design: Save space in your home with our innovative folding feature; The elegant beech wood finish adds a stylish touch, making it blend seamlessly with your home decoration
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Robust 400 lbs Capacity: The YOSUDA water rowing machine, meticulously crafted from solid beech wood, offers exceptional durability and stability; Accommodating users up to 78.74 inches tall, it’s the perfect fit for nearly every member of your family
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Never Worry Leaking Problem: The oversized tank of the folding rowing machine provides ample resistance for your workout; With patented sealing technology, no need to drain after use and no water leakage when stored upright
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Full-Body Muscle Workout: Featuring an oversized water tank, this water rower delivers ample resistance; Each stroke engages 90% of your muscle groups; All stages users get an effective workout whether you are beginners or professionals
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App Integration: Stay connected with the built-in Bluetooth receiver on our rowing machine; Wirelessly transmit all your workout data to your smartphone or tablet, transforming your training into an engaging and dynamic experience
3
Rating is 4.8 out of 5
Sunny Health & Fitness Compact Folding Magnetic Rowing Machine with LCD Monitor, Bottle Holder, 43 Inch Slide Rail, 285 LB Max Weight - Synergy Power Motion - SF-RW5801
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ERGONOMIC FOOT PEDALS: Engage your quads as you propel your legs back and forth on the pivoting foot pedals with adjustable straps. Slip-resistant handlebar ensures secure grasp.
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OVERSIZED SEATING: Large padded seating smoothly glides along with the 43 slide rail inseam. The heavy-duty frame holds 285 LBS. While stabilizers promote stability.
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MAGNETIC TENSION: 16 Levels of tension ensure a versatile and challenging workout with virtually no maintenance.
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FOLDABLE ROWER: Convenient folding rower machine folds upright. Great for smaller in home gyms.
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SPM MONITOR: Check out all your fitness stats on the easy-to-read monitor displaying Scan, Time, Count, Calories, and Total Count.
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NON-SLIP HANDLEBARS: Grasp the foam padded handlebar and begin your rowing workout. Slip resistant handlebar ensures a secure grasp.
4
Rating is 4.7 out of 5
Pooboo Magnetic Rowing Machine 360 LB Weight Capacity, Folding Rower with Combination Strength Exercise, Tablet Holder and Comfortable Seat Cushion, Rower for Home Use
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Smooth Quiet Rower: Magnetic resistance system ensures smooth and quiet rowing. It is a very good choice for indoor exercise. You will NEVER disturb your families or roommates. Convenient folding rowing machine folds upright. Great for home storege
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14 Levels Resistance: After January 8, 2023, Pooboo rowing machine Resistance has been updated, resistance increases again. The adjustable resistance ranges from level 1 to 14 is ideal for each training phase to enjoy your effective fitness experience
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Large Monitor and Tablet Holder: The easy-to-read LCD monitor clearly displays your distance,rowing time, count, total count and calories. Tablet holder angle adjustable for a better view
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Not Only A Rowing Machine: Combination Multifunctional-Trainer and rowing machine is our one-of-kind patented total body exercise machine. You can train your different body parts with this rowing machine, Target every muscle group, High-intensity workouts
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Full-Body Muscle Workout: Besides rowing exercise, you can also do BENT OVER ROWING, CABLE SQUAT, CABLE LATERAL RAISE, BICEPS CURL, CABLE FRONT RAISE ect, more exercise ways waiting for you to explore
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Support Bluetooth Connection to Fitness Apps: The monitor compatible with rowing machine app via bluetooth, more accurately monitor real-time exercise data, allowing you to adjust your exercise plan according to your exercise status
5
Rating is 4.6 out of 5
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, 53.4" Extended Slide Rail & Digital LCD Display - SF-RW5515
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【TOTAL BODY WORKOUT】Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
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【EXTENDED SLIDE RAIL】At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
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【SUPREME COMFORT】Designed for effectiveness without compromising in comfort, its ergonomically crafted cushioned seat allows for extensive cardiovascular rowing workouts maximizing calories burned.
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【CUSTOMIZABLE RESISTANCE】Achieve personalized intensity with our 8-level magnetic system. Easily adjust the knob for tailored difficulty, catering to all skill levels. Keep your workout impactful and challenging with this customizable feature.
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【SPACE-EFFICIENT DESIGN】Optimize your space with our Rowing Machine. Its smart design lets you save floor space by folding the sturdy steel rail upright when not in use. Easily store it in tight spots like closets or corners, perfect for home gyms.
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【SMOOTH & QUIET MAGNETIC RESISTANCE】Embrace the tranquility of our magnetic resistance system, offering silent and efficient workouts. Enjoy undisturbed exercise sessions, perfect for quiet environments, promoting wellbeing wherever you are.
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【INTERACTIVE DIGITAL MONITOR】Stay motivated and track your progress with a user-friendly Digital Monitor with a clear screen that displays Time, Count, Calorie, Total Count, or Scan. Monitoring performance and allowing improvement with useful feedback.
6
Rating is 4.5 out of 5
Sunny Health & Fitness Compact Full Motion Rowing Machine, Full-Body Workout, Low-Impact, Extra-Long Rail, and 350 LB Weight Capacity – SF-RW5639
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【FULL MOTION WORKOUT】This rower activates multiple muscle groups, including your legs, back, core, and arms, for a comprehensive exercise thanks to 360-degree full motion arms that mimic natural rowing form for a complete range of movement.
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【350 LB WEIGHT CAPACITY & COMPACT】This rowing machine robustly accommodates all sizes yet its space-saving compact. The Digital Monitor tracks stroke rate, time, count, calories, and total strokes to simplify monitoring your rowing workout.
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【REAL ROWING SIMULATION】Feel like you're rowing on water with the SunnyFit App, this machine's realistic rowing simulation for a more engaging and effective home workout.
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【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
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【COMFORT & STABILITY】Featuring an ergonomic padded seat with elevated, wider design for easy mounting, superior comfort, and no slipping during prolonged workouts. Paired with non-slip grip handlebars for added stability.
7
Rating is 4.4 out of 5
Sunny Health & Fitness Smart Compact Adjustable Rowing Machine, 12 Levels Adjustable Resistance, Complete Body Workout, Connect via Bluetooth with Exclusive SunnyFit App - SF-RW1205SMART
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【FULL BODY WORKOUT】Complete body workout that engages all major muscle groups with the smooth, hydraulic resistance that targets legs, glutes, back, arms, shoulders, and core. The low-impact rowing motion works your whole body.
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【FREE CONNECTED APP】 Enjoy FREE access to the SunnyFit App with every Sunny Health & Fitness product—no membership fees! Dive into 1,000+ trainer-led workouts, explore 10,000+ virtual scenic tours, track progress, challenge others, and much more!
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【COMPACT & LIGHTWEIGHT】The portable design maximizes storage for convenience. The rower takes up minimal space for hassle-free storage when not in use. Weighing only 22.4 LB, it is light enough to carry from room to room or transport in a car.
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【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
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【INTEGRATED DEVICE HOLDER】A convenient spot to securely hold your phone, allowing you to stay motivated and entertained during your workout while monitoring your progress on the digital display.
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【QUICK & EASY ASSEMBLY】Made to be user-friendly in operation and assembling. No complicated installation or setup required, simply attach the stabilizer bars, seat, foot pedals, and monitor mount with the included instructions. Assembling time: less than 5 minutes.
8
Rating is 4.3 out of 5
Feierdun Compact Adjustable Rowing Machine for Home 300LBS Weight Capacity with 12 Levels of Resistance for Complete Body Workouts Foldable Hydraulic Rower for Home
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【Full Body Workout】 The Feierdun Rowing Machine offers a complete body workout that targets legs, glutes, back, arms, shoulders, and core with smooth, hydraulic resistance. The low-impact rowing motion engages your entire body for maximum results.
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【Compact & Portable】 The compact and portable design maximizes storage space for easy, hassle-free storage. Weighing only 22.4 lbs, it’s lightweight enough to move from room to room or transport in your car, perfect for workouts anywhere.
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【Ergonomic Design】 The ergonomic design of the seat and track range ensures maximum comfort, fitting your body’s natural movement. The machine reduces stress on the back and knees, making it perfect for long-term use.
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【Quick & Easy Assembly】 Feierdun Rowing Machine is designed for easy setup. No complicated installation—simply follow the instructions to attach the stabilizer bars, seat, foot pedals, and monitor mount in under 5 minutes.
How to avoid common rowing injuries?
To avoid common rowing injuries, it's important to focus on several key areas, including proper technique, physical conditioning, equipment, and recovery. Here are some detailed tips:
- Learn Proper Technique:
Take lessons from a qualified coach to ensure your form is correct.
Focus on the sequence of the rowing stroke: catch, drive, finish, and recovery.
Pay attention to body posture, especially maintaining a straight back to avoid stress on the spine.
- Condition Your Body:
Engage in regular strength training to build muscle endurance, especially in the core, back, shoulders, and legs.
Incorporate flexibility exercises, including stretching and yoga, to improve range of motion and prevent stiffness.
Develop cardiovascular fitness through aerobic exercises to support overall stamina.
- Use Proper Equipment:
Ensure your rowing machine or boat is properly adjusted for your body size. This includes foot straps, seat settings, and oar length.
Wear appropriate clothing that doesn’t restrict movement and reduces friction/skin irritation.
- Warm-Up and Cool Down:
Always start with a 5-10 minute warm-up to increase blood flow and ready muscles for exercise.
Finish with a cool-down phase to gradually lower your heart rate and stretch muscles, preventing injury.
- Avoid Overtraining:
Follow a training plan that includes rest days to allow your body to recover.
Listen to your body for signs of fatigue or pain and adjust training intensity accordingly.
- Focus on Recovery:
Ensure adequate sleep and nutrition to help muscle repair and growth.
Use techniques like foam rolling or massage to decrease muscle tension and promote recovery.
Stay hydrated to support muscle function and overall health.
- Pay Attention to Pain:
If you experience pain, especially in areas like the lower back, wrists, shoulders, or knees, take a break and consult a professional if it persists.
Consider cross-training with low-impact activities to allow the body to recover from rowing-specific stresses.
By adhering to these guidelines, rowers can significantly reduce the risk of injury and enhance their enjoyment and performance in the sport.
What is the significance of rowing for full-body workouts?
Rowing is highly regarded for its effectiveness as a full-body workout, offering several significant benefits:
- Muscle Engagement: Rowing is unique in that it engages both the upper and lower body simultaneously. As you row, you work muscles in the legs, core, back, shoulders, and arms.
- Cardiovascular Benefits: Rowing is also an excellent cardiovascular exercise. It raises your heart rate and can improve cardiovascular endurance and efficiency over time.
- Low Impact: Unlike running or other high-impact exercises, rowing is gentle on the joints. This makes it an ideal workout for people of all ages and fitness levels, including those recovering from injury.
- Calorie Burning: Because it involves large muscle groups and increases heart rate effectively, rowing can burn a significant number of calories, contributing to weight loss and management.
- Core Strength: The rowing motion requires significant core strength to maintain proper form and stability, which can help improve posture and reduce the risk of back pain.
- Improved Endurance and Strength: Regular rowing workouts can enhance muscular endurance and overall strength, contributing to better performance in other physical activities and daily tasks.
- Mental Benefits: Like many forms of exercise, rowing can also provide mental health benefits such as stress reduction, improved mood, and increased focus.
Overall, rowing offers a comprehensive workout that effectively combines strength and cardio, making it a popular choice for those seeking a well-rounded fitness routine.
What is the effect of rowing on muscle building?
Rowing is an excellent full-body workout that effectively contributes to muscle building. Here are some of the effects of rowing on muscle development:
- Engagement of Multiple Muscle Groups: Rowing is unique in its ability to engage multiple major muscle groups simultaneously. It involves the legs, core, back, shoulders, and arms. This full-body engagement can lead to balanced muscle development and strength gains across the body.
- Lower Body Strength: The push phase of the rowing stroke primarily targets the lower body, engaging the quadriceps, hamstrings, glutes, and calves. Regular rowing can lead to increased muscle strength and endurance in these areas.
- Upper Body and Back Development: Rowing also significantly engages the upper body, particularly the back muscles—including the latissimus dorsi, rhomboids, and trapezius. Additionally, it targets the biceps, forearms, and shoulders, promoting upper body muscle tone and strength.
- Core Strength: Maintaining proper form during rowing requires substantial core engagement. The core muscles, including the abdominals and obliques, are crucial for stabilizing the body throughout the rowing motion and for transferring power from the legs to the upper body.
- Cardiovascular and Muscular Endurance: Rowing is not only a strength-building exercise but also an excellent cardiovascular workout. It helps improve muscular endurance and helps muscles adapt to repeated exertions over time.
- Low Impact: Rowing is a low-impact exercise, which makes it suitable for many people, including those who may need to avoid high-impact activities like running. This characteristic helps in muscle building without excessively stressing the joints.
- Calorie Burn and Muscle Definition: The significant calorie burn associated with rowing can help reduce body fat, leading to more visible muscle definition as the muscles become more toned and defined.
Incorporating rowing into a balanced fitness routine can lead to well-rounded muscle development and improve overall strength and endurance. As with any exercise regimen, it’s important to maintain proper form and gradually increase intensity to avoid injury and get the best results.
