Rowing your way to a Fit Body

Female Model Rowing in Home Gym

About a month ago we touched onWhat is Crossfit and What Are The Crossfit Games”. In that blog we touched upon Crossfit Workouts and their benefits. We followed up with Crossfit exercises you could do with minimal equipment and the epic majesty that is a kettlebell. Continuing with the Crossfit Workout theme, we would be remiss not to shine a light on rowing.

Rowing is a comprehensive total body workout focusing on your upper body and lower body muscle groups. More specifically, rowing machine workouts target your Deltoids, Pecs, Biceps Upper Back, Triceps, Glutes, and many more muscles. Rowing utilizes multiple muscle groups at once. As a result, rowing burns calories more efficiently than most cardio workouts can; unlike stationary bike, which targets only your lower body.

Using a rower looks simple, but it is fairly complicated. First, focus on pushing your legs while holding on to the row bar. Once your legs are extended, you lean back slightly and pull the bar in towards your ribs.

Even with this short description of how to row, there are still a few things to keep in mind. Before taking on this new challenge, check out this blog on common rowing workout mistakes for proper technique.

Model using the Marcy Turbine Air Rower NS-6050RE

Add a rower to your workout of the day by replacing your bike ride or jog. If you have time, add the workout to your regiment overall, the more you can handle, the more you should do!

Add a 250 meter row to your daily workout. As you progress, work your way up until you are comfortable with 500 meters – 1000 meters in a sitting. Once you’re comfortable with 1000 meters in a sitting, begin timing yourself and working to beat your previous time.

Another popular way to track progress is to use a performance monitor, such as a pulse monitor. Many pulse monitors are sold in the form of a chest strap or wrist strap to wear while you workout. Depending on your health, you can use a pulse monitor / heart rate monitor to reach your target heart rate zone. 80% of your maximum heart rate zone is the optimal target heart rate zone to maximize workout efficiency.

At 80% of your maximum heart rate, you get the most out of your workout without burning yourself out. Keep in mind, newbies will likely have to work up to staying in your target heart rate zone.

Now you know the benefits of using an indoor rowing machine. Here is a quick breakdown the differences between the resistance types of indoor rowers.

Magnetic Resistance Rower

Magnetic resistance rowers use magnets to create resistance. The resistance levels can be adjusted (usually) by the twist of a knob. Magnetic resistance rowers are generally lighter, quieter, and more cost effective than other forms of rowing machines. These units are ideal for someone who loves working out in their living room / garage, but doesn’t need anything too intense.

Air Rowers

Air resistance rowers use air to create resistance. Since air is pulled in to the unit to create resistance, the harder you workout on an air rower, the stronger the resistance becomes. As a result, those in competitive rowing often prefer air rowers (even over water rowers in some cases.) However, many are not fans of the sound produced by an air rower.

Male Model folding the Marcy Turbine Air Rower | NS-6050RE Foldable Rower

Water Rowers

Water resistance rowers use water to create resistance. Like the air resistance version, the resistance on a water rower increases the harder the user rows. However, unlike the air rower, you can add water to the water rower water tank to adjust resistance as desired.

Most people prefer a water rower because it feels as if you’re rowing on a lake! Though these units create noise, many people enjoy the sound of the water moving in the tank.

Indoor Rowing is one of the best full body cardio exercises no matter which style of rowing machine you use. Not feeling rowing but still need home exercise equipment? has a wide range of exercise bikes, ellipticals, treadmills, and more.


  1. Hi there! I’ve just bought this model and am keen to use it though the instructions have me befuddled. There’s a mention of a chest belt transmitter which doesn’t seem to be included for checking one’s pulse and a pulse function on the computer screen but no way for the machine itself to record that data. Which chest belts are compatible and does it have to be a chest belt? is there a lanyard type thing or wrist strap that could be used instead? Cheers in advance!

    1. Hello Gabrielladavalos!

      Thank you for reaching out! The units that are Bluetooth compatible were tested with the Polar line of chest straps.

      For help with your specific model, please reach out to our customer reps at

      Thank you for your interest in Marcy products, have an awesome day!

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