There are a variety of workouts that can be used with the rowing machine to build a routine that targets more of the body’s muscles.
The best complimentary workouts for rowing machines can help you gain muscle and stamina, lose fat, and relieve tension while theoretically cutting your workout time in half.
The “secret” to selecting an activity to combine with the rowing machine is to consider your fitness objectives. If you want to strengthen your back muscles, a row or deadlift might be a good choice. The squat and push-up jack might be the ideal workout if you want to build full-body muscle.
But before we venture into the exercises that go well with the row, let’s have a look at what the row might do for the body.
First and foremost, rowing is an excellent endurance activity. It increases the ability of the heart and lungs to provide oxygen to the body’s organs.
Rowing, on the other hand, is beneficial to the upper back, biceps, lower back, forearms, and thighs. Over time, the continuous rowing motion can create lean muscle in these regions.
Last but not least, rowing lowers tension, improves mood, improves brain function, lowers the risk of some diseases and cancers, and helps you lose calories.
Rowing is a wonderful low-impact sport that can be performed indoors or outdoors. There is no pounding like there is while jogging or driving.
Best Exercise to Pair with Rowing
Squats, kettlebell kicks, and pushups are the easiest movements to combine with rowing.
These workouts will both complement one another and provide you with a routine that targets all of your body’s muscles.
The upper back, biceps, lower back, forearms, and legs would all benefit from the rows.
The glutes, elbows, knees, and back would all profit from kettlebell swings.
The quads, hamstrings, spine, and glutes are all worked out in the squat.
Pushups have a full-body exercise by working the chest, shoulders, triceps, abs, and hip flexors.
The combination of these workouts can offer you a workout that will develop strength, improve stamina, which can be performed at home using either your body weight or dumbbells as resistance.
Rowing should be combined with the following exercises:
- Sumo Squats.
- Glute Raises.
- TRX Pikes.
- Lat Pull Downs.
- Curtsy Lunges.
- Reverse Flies.
- Jump Rope.
- Treadmill Sprints.
Combining Rowing and Cycling
Combining the rowing machine and the stationary bicycle is an excellent way to work the muscles in a variety of respects. You may perform these activities in any order or on consecutive days. Both workouts can help you build lean muscle in the body and improve your stamina.
Including a chest workout such as cable flies, push-ups, or a dumbbell bench press can help you improve the majority of the main muscle groups in your body.
You can begin your workout by spinning and finish it with a row machine. The method you choose will be determined by your fitness objectives and the muscles you want to build.
Rowing Machine Workout for Weight Loss
A HIIT Rowing Machine Workout is one of the easiest ways to reduce weight using a rowing machine. When you do a workout like this, you’ll get an afterburn effect, which means you’ll burn calories even when you’re not exercising. With all-out work, you should expect to burn around 300 calories per 20 minutes.
Begin by stretching and warming up. Then row for 30 seconds as long as you can. 15 seconds of rest For the next 30 seconds, go all out. If you do this three days a week for 20 minutes, you can burn a lot of fat over time. When you combine this with the stationary bike, you’ll get an incredibly tough HIIT rowing machine exercise.
Or used as part of a HIIT rowing machine exercise, 20 minutes of rowing is appropriate. It’s suggested that you perform 30 to 60 minutes of moderate-intensity workout at least three days a week if you’re only rowing at a moderate speed to get your cardio in for the week.
Rowing on a daily basis can have the opposite impact on muscle gain and recovery. You’ll keep breaking down muscle without allowing it a chance to heal.
Rowing Exercise without Machine
Select an exercise that uses the “press” gesture to function the muscles in your body to combine with a regular row. A push-up, chest press, chest fly, or some combination of the traditional push-up would be used.
Pushups are a perfect movement to do in conjunction with a row. Renegade rows are what they’re called. Dumbbells would be used. Do a pushup starting in the pushup spot. Then, when still in pushup mode, go into a row with both sides. This movement alone can work a variety of upper-body muscle groups.
Rowing Exercises at Home
Rowing drills may be done at home in a variety of ways. Each can target the back, biceps, forearms, lats, and rhomboids in a different way. To cause the muscles to fatigue, concentrate on shape and do a large number of reps and sets.
You can do a variety of rowing exercises at home, including:
- Bent-Over Barbell Rows.
- Inverted Rows.
- Single or Double Arm Dumbbell Rows.
- Seated Cable Rows.
- Rowing Machine.
- Upright Rows.
- TRX Rows.
- Meadows Row.
- Low Row.
- Chest Supported Row.
Many of these movements may be performed using a pair of dumbbells or a weighted barbell. While all of these rowing exercises will tone your sides, you can include a push exercise to tone your elbows, triceps, and chest muscles.
This FITNESS REALITY 1000 PLUS row machine is one of my favorites. It has 14 degrees of resistance, is sleek and sturdy, and comes with a fitness training app. It’s one of the better options around.
If you’re searching for a complimentary workout to do with the rowing machine, search for movements that work identical muscle groups or muscles that work in opposite directions. Pair the row with a deadlift and bicep curl while you’re targeting your back and biceps.
Choose an exercise like the triangle pushup or the dip whether you want to work the opposite muscles as a row does. Whichever option you chose, assess the muscle groups you want to work the day and choose the workouts that will help you achieve your goals.