Rowing machines are perhaps the most under-utilized piece of cardiovascular fitness equipment in the common inventory. People tend to migrate to movements they understand and to which their bodies can easily relate. Treadmills are popular because we all know how to walk, jog, and run.

Ellipticals mimic and combine stair stepping and treadmills in a fun, low impact fashion. While many pieces of equipment share the popularity spotlight, rowing machines get tucked away in the corner, only to be dusted off by the few people who attempt using them.

These machines are great because they are low impact (ideal for those with knee, ankle, and joint pain), they provide a total body workout, and they improve cardiovascular fitness and core strength. The machine is easy to set up and use, and most exercisers feel more comfortable on it than they do on a step-mill or even in an aerobics class. A not so apparent secret is that the machine requires a pulling motion that forces engagement of the back muscles. We live in a world of forward flexion, rounded shoulders, and a slumped back. People spend an incredible amount of time facing forward in front of a computer, driving, in chairs and on couches. The rowing machine strengthens all of the opposing muscle groups, helping to keep a balanced body with improved posture. The rowing machine requires hip flexion and extension, the latter of which also works muscles that are typically shortened from our daily seated postures.
 
The body must push off with the legs while engaging the upper body and arm muscles to create the pulling motion. The lower body movement is a ”closed kinetic chain”, meaning that opposing muscle groups are used throughout the movement. For comparison, leg extensions are open chain and only work the quadriceps. The rowing motion works the majority of the user’s leg muscles. The bicep and back are primary movers during the row, but they get help from the shoulder muscles as well. Connecting the upper and lower body movements are the core muscles, which constantly get activated during the row. The rowing can be done straight back, at angles, over hand, and underhand, all of which change the demand on the muscles.
 
Typically, rowing machines have variable resistances that can be set in order to accommodate differing goals, strengths, and abilities. The machine can be set at low resistance, and rowing can be done slowly. This is ideal for someone who wants to improve blood flow or who may be recovering from an injury. It will provide movement of the whole body, but will provide minimal challenge to the muscular or cardiovascular system. With a simple slide of a lever, the level can be dramatically increased and the tension provided by the machine greatly heightened. The rower will find it more difficult to move and so the upper body will get a bigger workout.

 If the rower chooses this level and decides to move back and forth as quickly as possible, they will experience both a cardiovascular and a muscular workout. The beauty of a rowing machine is in its versatility and ease of use. Fortunately, these machines are available for home purchase, and are usually unoccupied at most gyms.