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Rowers, also known as rowing machines, mimic the motion of rowing a boat. They consist of a sliding seat and handle on a retractable row cable. Your feet stay in place while you use most of your body to work the machine. Rowers have more muscular activation than many other gym machines.
Rowers are very versatile and can be used for aerobic training, anaerobic training, or muscle recovery. Rowers can also be a great option if you have less time, because you can get a solid workout in, in as little as 20 minutes. The higher your stroke rate, the more calories that you’ll burn on a Rower. On the flip side, you can also use a Rower for a low intensity workout as rowers have a low impact on joints. They can be a great option if you’re sore from yesterday’s workout.
Rowers provide aerobic conditioning as they are a heart-rate raising activity. Rowers offer total-body conditioning. The upper body, lower back, and shoulder muscles get an excellent workout from the pulling movement. The sliding seat gives Rowers a lower body workout as well. Strokes on the rowers use the calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, and lats to engage in the activity.
While doing a total body workout, keep in mind that proper form is important on a Rower to make the most of your training and to avoid any joint strain.