Best rowing machines 2024: Top 6 picks from ProForm, Ergatta and more

We’ve tried and tested some of the best rowing machines on the market — from the ever-popular Concept 2 RowErg to the pioneering Hydrow Rower — to find out whether they sink or swim when it comes to giving you a great workout. 

Our fitness writers judge every aspect of each machine, including how easy they are to set up, the features that set them apart from their rivals and their functionality — for providing both a lung-busting workout and a realistic rowing experience. To do this, they row a range of distances from short sprints to longer endurance pieces, as well as trying the preset programs and follow-along sessions available on some machines. 

After testing, all feedback is collated to award rowing machines a final star rating, with a maximum score of five.

Rowing machines are a great investment, as they offer a low impact alternative to running and they're easy to use. The best rowing machines are built to last as Personal Trainer Stephen Hoyle explained to Live Science: "A good rowing machine will last you a very long time, with minimal upkeep. There’s no complicated machinery, just a chain that needs occasional oiling and a computer that will require the odd battery change."

Still undecided about making the switch from a treadmill to a rowing machine? To help you, we've summarized our thoughts on the rowing machine versus treadmill debate; give it a read to determine what machine is best for you! We've also put together some advice on how to use a rowing machine to lose weight.

When it comes to the benefits of using a rowing machine, it’s hard to know where to start. As mentioned in the intro above, each stroke uses 86% of your body’s muscles including every major muscle group. A rowing workout is adaptable too, with the best rowing machines generating dynamic resistance that increases as your strokes become more powerful. So, exercisers of all abilities will be able to get out what they put in, and you can enjoy both aerobic and anaerobic exercise depending on the length and intensity of your session. 

Beyond this, rowing machines are far easier on the joints than classic cardio workouts, such as running and jumping. Moreover, regular use can proffer significant bone-building benefits (according to this study in the Osteoarthritis and Cartilage journal) and many people find the rhythmic action has a calming, meditative effect. 

With such a wide range of rowing machines on the market, picking the right model might feel like more of a workout than what you intend to do on it. Making a decision based on the price may be a tempting short-cut, but this strategy may not give you the best possible experience. In truth, even the fanciest models could prove to be a waste of money if they do not cater to your skills and preferences. So to help you make the right choice, here’s what to look for when buying a rowing machine. 

First, carefully examine the dimensions of your chosen model. Rowing machines tend to be smaller than exercise bikes or treadmills, but they can still take up a lot of floor space. You also need to account for the rowing motion itself, so make sure your rower  allows you enough room to spread your arms and tilt your back without bumping onto the walls or sacrificing your technique. If you have a small apartment, consider investing in a foldable rowing machine. However, check whether your chosen model is light enough to be moved around with ease ― the last thing you want to do is to get injured while lugging your rowing machine to the cupboard.

The next thing you want to look into is the ergonomics, or in simpler terms, whether the rowing machine fits your body. Your chosen model may be packed to the brim with hi-tech features, but if your seat is too small or downright uncomfortable, or the console is placed too high up, you may end up frustrated and dissatisfied with the whole experience. Be sure to check the width and positioning of the footplates, and whether the handlebar provides a steady, comfortable grip. Lastly, account for any mobility issues. For example, if you struggle with tight hips or knee pain, consider investing in a rowing machine with a higher seat.    

Now that you’re sitting comfortably, make sure to choose the right type of resistance. There are three main types of rowing machines: magnetic, air and water. Models that use water for resistance offer the closest possible experience to open-water rowing. The strokes are smooth and balanced, and the machine itself does not make much of a noise. In fact, many people find the characteristic whoosh-whoosh sound soothing and motivating. On the other hand, water rowing machines offer a limited range of resistance, and can be maintenance-heavy.

Models that use air resistance are equipped with a flywheel with an integrated fan ― a feature that allows for smooth rowing movement and reduces the need for machine maintenance, but also generates a considerable amount of noise at high speeds. Magnetic rowing machines, on the other hand, are often whisper quiet, but the strokes may not feel as smooth and intuitive as the ones achieved with water-based models. 

Lastly, the console. If you want to stick to the basic rowing stats, such as rowing speed or stroke rate, simple black-and-white monitors can work well for you. However, if you are a fan of high-octane entertainment and immersive experiences, consider investing in a model with a more advanced screen. Many rowing machines come with brand-specific apps that offer games, virtual races and other fun-filled features. And if such a colorful touchscreen can keep you motivated and eager to achieve your goals, then it may be worth splashing out on.  

One of the main benefits of rowing machines is how accessible they are. After all, all you really have to do to get started is sit down and pull. However, there are some technique cues you should know if you want to perfect your form — boosting your performance and reducing your risk of injury as a result. 

First, make sure you're sitting comfortably (and correctly). Rather than slumping down, make sure your sit bones are pointing down into the middle of the seat, advises Sarah Fuhrmann, certified rowing instructor and owner of UCanRow2.

The stroke can then be broken down into four phases; the catch, drive, finish and recovery. Alex Dunne, managing director of leading rowing machine brand Concept 2, explains: 

Catch - Here, your legs are bent and your shins should be vertical. Use your triceps to fully extend your arms as you grasp the handle. Your abdominals should be engaged, flexing your torso forward slightly. 

Drive - Initiate the drive phase with the powerful leg muscles, pushing away from the footplates while keeping your arms straight. Then, pull the handle towards your abdomen and lean back slightly.

Finish - This should leave you with your elbows bent, the handle pulled into your body just below the chest, and your abdominals stabilizing your torso at a slight angle around 2 O’clock on a clock face.

Recovery - This is how you return to your starting position before beginning the drive phase again. First, engage your triceps to straighten your arms away from your body. Flex your torso back forwards, then contract your hamstrings and calves to bend your legs and slide back down the rail.

One of the most comprehensive home workout tools on the market, the rowing machine works a reported 86% of muscles in your body. But which muscles does rowing work?

Your quads, calves, hamstrings, glutes, back, arms and core will all be incorporated in a rowing machine workout, Fuhrmann says. The only significant muscle that isn’t hit hard is the chest, she adds. So, if you fancy supplementing your rowing sessions with strength work, we recommend trying our collection of the best exercises for chest muscles.  

A session on a rowing machine is capable of burning calories, helping you achieve a negative daily energy balance (or calorie deficit). This means you burn more calories in a day than you consume, through exercise, NEAT, TEF (the energy used to digest, absorb and metabolize food) and your basal metabolic rate. 

A calorie deficit is the key principle behind weight loss. A 2007 study published in the Annals of Nutrition and Metabolism concluded that “independently of the method for weight loss, the negative energy balance alone is responsible for weight reduction”.

However, this is one of many benefits a rowing machine has to offer, and workouts should also be seen as ways to decrease body fat percentage, build muscle, strengthen bones, build fitness and more. 

The short answer is that it depends. “Rowing is a full-body exercise that engages lots of different muscle groups - the legs, core, back and arms. This combination of muscle engagement makes for a high calorie burn which can definitely help to blast belly fat. But, just as a reminder - it's not necessarily possible to lose fat in one specific area through targeted exercise alone. Fat loss occurs throughout the body as a whole and is iNFLuenced by various factors like genetics and overall body composition,” Juju Sheikh, a certified personal trainer and founder of Cloud Nine Collective, told Live Science.

Fundamentally, rowing cannot spot-reduce belly fat, but it can assist in improving your overall body composition. In fact, rowing may be more effective at burning body fat than cycling, according to a 2015 study published in the Scandinavian Journal of Medicine & Science in Sports. Thirteen young males were instructed to perform 20-min steady-state exercise bouts, both on a bicycle ergometer and a rowing machine. Researchers found that, despite similar oxygen consumption, rowing appeared to burn on average 45% more fat than cycling.

However, it needs to be pointed out that there are two types of belly fat: subcutaneous and visceral. Subcutaneous fat sits underneath the skin and acts mostly as a protective layer to your muscles and bones. Visceral fat, on the other hand, wraps around your internal organs deep inside your abdomen. Exercise appears to predominantly burn fat stored underneath the skin, while only a small percentage of released energy coming from visceral fat. How your body burns fat may also heavily depend on the duration and intensity of physical activity, according to a 2020 review published in the journal Frontiers in Physiology. 

Although it is unclear what may be the best strategy for losing stubborn belly fat, studies suggest that combining high-intensity and moderate intensity exercise appears to be the most effective workout strategy for improving body composition, the review authors noted. 

The good news is, a rowing machine can be used effectively for both steady-state cardio and high-intensity training, making it a good tool in the fight against obesity, Sam Shaw, a certified personal trainer and founder of Lemon Studios, told Live Science. “The rowing machine is a great all-rounder and is extremely useful for helping with cardio fitness and building muscle. You can use it for interval training to increase your calorie burn, as well as for building your capacity to burn more calories,” he said. 

But no matter how hard you train, losing belly fat may be close to impossible without a proper diet. “You can implement a session on the rowing machine into your workout, but you won't lose belly fat from using the rowing machine alone without the right nutrition. In order to drop excess body fat, your food intake needs to be in a calorie deficit so that you are expending more energy than you are consuming,” Shaw said. 

Again, it depends. Rowing machines allow you to engage in a variety of different workouts, from gentle steady-state cardio on the lowest setting to sweaty high-intensity interval training. Whether 15 minutes a day is enough to achieve your goals will vastly depend on your overall fitness level, type of exercise and your rowing technique.     

Rowing is one of the most effective forms of cardio exercise; unlike running or cycling, it works your entire body, including your core, upper back and even shoulder muscles. When done with proper form, working out on a rowing machine can boost your cardiorespiratory fitness and lead to some serious calorie burn. In fact, elite rowers have one of the highest energy requirements among athletes, according to a 2022 review published in the journal Frontiers in Physiology. 

However, for steady-state aerobic workouts to produce tangible results, they cannot be too short. According to the World Health Organization, adults aged 18 to 64 should do at least 150 minutes of moderate-intensity exercise a week in order to reap the health benefits. 15 minutes of aerobic exercise a day on the rower comes down to only 105 minutes a week, so you would need to supplement your sessions with other cardio, or go for longer. 

Dedicating just 15 minutes a day to rowing may also not be sufficient for significant weight loss or noticeable changes in body composition, depending on your starting weight and body fat percentage, Sheikh told Live Science. However, that does not mean that short workouts serve no purpose. “Any physical activity is better than none! If 15 minutes is all you can manage to start off with, that's fine. Gradually work your way up to at least 20-30 minutes of continuous rowing, and consider increasing the duration as your fitness level improves. Longer sessions allow you to burn more calories and engage in sustained aerobic activity,” she said. 

On the other hand, rowing for 15 minutes a day may be enough if you opt for high-intensity interval training (HIIT), characterized by short bouts of intense or explosive exercise interspersed with brief rest periods. According to a 2022 review published in the Journal of Physiology, there is strong evidence that low-volume HIIT, which typically involves less than 15 minutes of high-intensity exercise per session, can lead to the same, or at times greater, improvements in cardiorespiratory fitness and blood sugar metabolism when compared with traditional forms of aerobic training. Studies have also shown that low-volume HIIT is safe and well-tolerated by most individuals, and does not tend to produce adverse effects, the review authors noted.  

But how does one adopt an interval training program? “An effective way of exerting energy and building fitness levels may be alternating between 30 seconds sprint (fast row) and 30 seconds rest (slower pace row) for the 15 minutes duration. You could also opt for one minute fast/one minute slow for 15 minutes. Alternatively you could adopt a race mode where you row fast for 15 minutes and see how many meters you can achieve as a challenge,” Shaw said. In addition, many rowing machines come with built-in HIIT routines, so if you’re in doubt, try those instead.