Using a rowing machine for the back is an effective way to strengthen and tone the muscles in the upper back, lower back, and shoulders. To use a rowing machine for the back, start by adjusting the foot straps so your feet are securely in place. Sit on the seat with your knees bent and grab the handles with an overhand grip.
Push off with your legs to extend them fully, then lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. Keep your core engaged and your back straight throughout the movement. Slowly release the handles back to the starting position and repeat for a set number of reps.
Focus on using your back muscles to power the movement, rather than relying on your arms. This will help to target and strengthen the muscles in your back. Make sure to maintain proper form and technique to avoid injury and get the most out of your workout. Include rowing machine exercises in your regular fitness routine to improve back strength and posture.
Best Rowing Machine in November 2024
1
Rating is 5 out of 5
Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S
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FREE MERACH APP: Our App offers various FREE courses and programmed exercises for you, Taking the courses can bring your rowing experience to the next level. Also compatible with KINOMAP APP, immerse yourself in splash, and feel nature even while rowing at home.
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Visualized Workout Data: You can conveniently measure and check your workout data, distance, time, calories burned, speed, heart rate, cadence, and other info by APP. Your achievements are worth being recorded!
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Less Noise While Rowing: Customized smooth and quiet magnetic flywheel system makes the workout extremely quiet. Q1S rower machine for home avoids the worries of bothering other family members.
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The Double-track, Smooth, Comfortable: Our dual slide rail is designed by imitating the wood rowing machine. It is more stable than one rail. It prevents the flip-over when rowing. The maximum weight of 350 pounds allows more exerciser to achieve their fitness goals.
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Easy Assemble: The Merach rowing machine can be easily assembled within 30 mins by most users. It is partially pre-assembled and can be moved around easily.
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Product Dimensions: Height Fits Up To 6' 7" Exerciser | 65L x 19.3W x 24.8H in | Seat dimensions: 9.5L x 11.5W x 2.3H in | Product weight: 58.9 pounds.
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Space Saving: The built-in base wheel makes it easy to move the rowing machine without assistance. The space recommended for use is 1.6*5.7 feet, and for storage is 1.6*2.1 feet.
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Customer Service: You will get a MERACH Q1S "Magnetic Rower". It comes with a one-year "manufacturer's warranty". If there is a quality problem that is our responsibility, please feel free to contact us.
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𝗪𝗮𝗿𝗺 𝗧𝗶𝗽: 𝐓𝐚𝐛𝐥𝐞𝐭𝐬 𝐚𝐧𝐝 𝐩𝐡𝐨𝐧𝐞𝐬 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐩𝐚𝐜𝐤𝐚𝐠𝐞. 𝗔𝗹𝗹 𝗴𝗲𝗻𝘂𝗶𝗻𝗲 𝐌𝐄𝐑𝐀𝐂𝐇 𝐑𝐨𝐰𝐢𝐧𝐠 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝗮𝗿𝗲 𝗳𝘂𝗹𝗳𝗶𝗹𝗹𝗲𝗱 𝗯𝘆 𝗔𝗺𝗮𝘇𝗼𝗻 𝗮𝗻𝗱 𝘀𝗵𝗶𝗽𝗽𝗲𝗱 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗔𝗺𝗮𝘇𝗼𝗻 𝘄𝗮𝗿𝗲𝗵𝗼𝘂𝘀𝗲, 𝘁𝗵𝗲 𝗻𝗼𝗻-𝗮𝘂𝘁𝗵𝗼𝗿𝗶𝘇𝗲𝗱 𝘁𝗵𝗶𝗿𝗱-𝗽𝗮𝗿𝘁𝘆 𝘀𝗵𝗶𝗽𝗺𝗲𝗻𝘁 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝘂𝗹𝘁 𝗶𝗻 𝘄𝗮𝗿𝗿𝗮𝗻𝘁𝘆 𝗱𝗮𝗺𝗮𝗴𝗲.
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Rating is 5 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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【Choose YOSUDA】Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has chosed by more than 3,000,000 families and we will always stand behind our product. We promise free returns and refunds within one month, and two years for replacement parts.
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【10× 10 Powerful Magnetic】Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. With 16 levels nicely transition resistance, all stages users can get an effective workout whether you are a beginner or an advanced user. YOSUDA will be a good companion as your first rower.
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【Dual Silent System】The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. Whether in the early morning or after work, you can enjoy your workout without worries. Choose a rower that can grow with you from beginner to advanced.
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【Well Built & Long Lasting】Built with commercial quality, the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 45.2-inch long slide fits users from 4'5'' to 6'2'', which is suitable for almost every family member. YOSUDA products is designed to last for years with robust build quality.
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【6-Types of Data Disply】The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or Ipad on the holder to enjoy the videos or music.
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【User-Friendly Design】With a small footprint, YOSUDA magnetic rowing machine will save you 70% storage space after being stowed upright. Two big transportation wheels make it easier to move your rowing machine around when you finish your workout.
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【25-Min Assembly】Easy to assemble with only 6 main parts in 25 minutes. The package comes with an instruction guide or uses the smart QR code for the installation video. We are here to help if you have any questions, all messages will get responses within 24 hours.
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Rating is 4.8 out of 5
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, Extended Slide Rail & Digital LCD Display - SF-RW5515
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(Total Body Workout) Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
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(Extended Slide Rail) At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
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(Supreme Comfort) Unmatched comfort awaits with our Rowing Machine. The ergonomically designed cushioned seat ensures support and coziness, enabling longer rows without discomfort. Don't let strain hinder your goals. Stay focused and distraction-free with this exceptional machine.
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(Customizable Resistance) Achieve personalized rowing intensity with the 8-level magnetic resistance system. Easily adjust the resistance knob to increase or decrease difficulty. Whether you're a novice or an expert, this feature ensures a customized and effective workout, keeping your rowing routine challenging and impactful.
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(Space-Efficient Design) Maximize your space with this Rowing Machine. Its thoughtful design allows you to save valuable floor space when not in use. Simply fold the sturdy steel rail upright, making it compact and easily stored in tight areas like closets or corners. Ideal for home gyms or apartments with limited space.
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(Smooth & Quiet Magnetic Resistance) Embrace the smooth, quiet magnetic resistance. Enhance your fitness regimen with efficient, silent workouts. Benefits include undisturbed exercise sessions and compatibility with quiet spaces, promoting wellbeing anytime, anywhere.
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(Interactive Digital Monitor) Stay motivated and track your progress with the user-friendly Digital Monitor. The clear screen displays essential metrics like Time, Count, Calorie, Total Count, or Scan. Monitor your performance, set goals, and achieve continuous improvement with valuable feedback at your fingertips.
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(Safety Assurance) Ensure stability and safety with the Rowing Machine. The non-slip foot pedals with adjustable safety straps offer a secure grip, while the anti-slip handlebars with soft foam grip provide comfort and support. Achieve optimal performance and safety for your intense workouts and fitness goals.
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(Portability and Stability) Experience stability on any surface with the Rowing Machine's floor stabilizers. Easily adjust for balance. Effortlessly move and store the machine with convenient transportation wheels, no heavy lifting required. Maximize your fitness routine with added convenience and space efficiency.
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(Sunny Health & Fitness Commitment) For over 20+ years, Sunny Health & Fitness has been a premier brand of high-quality fitness products, recognized for our commitment to excellence. Our dedicated customer service reps and fitness instructors stand behind every product to ensure you have the best fitness experience possible.
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Rating is 4.7 out of 5
pooboo Rowing Machine, Max 350 LBS Magnetic Rower with LCD Monitor, Tablet Holder, Upgraded Rowing Machines for Home use
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【One-piece Silicone Handrail】Pooboo values customer's exercise experience and this rowing machine features in some thoughtful ideas. Unlike other rowers, the handle for this rowing is made of high quality one-piece silicone, which protects the rope from falling off the handrail. It is also soft to the touch, non-slip and wear-resistant, and with 360° rotating design, you can adjust the angle of the handrails according to your own preference, making your rowing experience more comfortable.
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【Choose Pooboo】This rowing machine for home use is an efficient machine for total body muscle workout. It consists of 75% leg work and 35% upper body work, which targets are quadriceps, calves, glutes, pecs, arms, abdominal muscles and obliques. It burns serious calories without putting extra stress on your joints. With its compact style, ergonomic design details, easy assembly and reliable customer service, this pooboo rowing machine will be a great partner for your home gym.
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【Multi-functional Adjustable Pad Holder】The tablet holder for rowing machines features multi-angle adjustment. The stand is 4.5" wide and 5.1"-8.2" high adjustable, supporting the cell phone or ipad to be placed horizontally or vertically. It can also be flipped for multi-angle adjustment to meet your different needs. Separate design of the monitor and the tablet holder won't block your rowing data: time, count, carlorie, scan and spm when watching videos.
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【Ergonomic Design Details】The glide rails are 9.6" above the floor, which provides enough room for leg flexion and extension to ensure your comfort during the exercise. The 35" long slide allows this rowing machine to accommodate users from 4'9" to 6'2" tall. The ergonomic, breathable and padded seat keeps you comfortable during long time workouts.
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【Effortless Assembly & Space Saving】This pooboo rower machine is 85% pre-assembled. With the guidance of detailed instruction manual and assembly video, you can usually put it together in less than 25 minutes. The compact design makes it occupy only 2.79 ft², saving you 60% storage space. And the built-in transport wheels make it easy to move around. Great rowing machines for home use, friendly to Apartment, small house and office.
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【Sturdy and Durable】Lightweight yet sturdy steel tubes provide the rowing machine with stability and durability. And the maximum weight capacity is 320 pounds. The pull rope and foot straps made of high quality nylon are also strong and durable.
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【Quiet & Smooth】The pooboo rower uses magnetic resistance, and rubber rollers at the bottom of the seat cushion also provide ample cushioning, making rowing smoother and quieter. So you never have to worry about disturbing your family or neighbors during your workout. The 8 levels of adjustable resistance meet the workout needs of both beginners and professionals.
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【Professional Customer Service】We provide one year warranty, professional and prompt after-sales service. If you have any questions about the installation and use of this rowing machine, please contact us at the first time, we will answer you within 12 hours and provide you with reasonable solutions in a short time.
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【Great Gift Choice】Want to lose weight? Stay healthy? Stay alive? Reduce stress? Rowing is a wonderful choice for you. This magnetic rowing machine is definitely a great gift for yourself, parents and friends. Get fit together and stay healthy and energetic!
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Rating is 4.8 out of 5
Niceday Rowing Machine, Magnetic Rower for Home Use, Smart Rowing Machine Bluetooth Compatible with Kinomap APP, Rower Machine with 16 Resistance Levels & 350 LBS Weight Capacity
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【Super Quiet Magnetic Engine】Niceday Rowing Machine boasts a 16LBS flywheel and high energy magnets, increased resistance upper limit to 66LBS, bringing boundless possibilities to your workout. The exclusive technology reduced noise by 80% to 15DB—quieter than breathing, making it an indispensable choice for home gym.
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【16 Constant Resistance Levels】Niceday rowing machine features 16 constant resistance levels. The resistance from 5LBS to 66LBS engages 90% of muscle groups, striking a balance between aerobic and strength training, providing perfect training intensity for physical therapy, fat burning, and endurance enhancement.
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【Built for Long-term Durability】The chrome steel rail provides secure support for users up to 350LBS. The sturdy construction and premium materials are aimed at long-term durability, accompanying you on your journey to becoming a better version of yourself.
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【Complete Rowing Motion】The 49-inch slide rail with a seam ratio of up to 90% ensures a complete range of rowing motion for users ranging from 4'9" to 6'9" in height. With no concerns about hitting any limit stops during operation, feel free to activate every muscle, moving seamlessly forward and backward.
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【Enjoy Intelligent Fitness】Niceday's partnership with Kinomap ensures that your workouts are never dull. With thousands of videos, your workouts become endlessly engaging. Passionate exercise challenges make your fitness journey less solitary. The digital monitor accurately records every achievement, including time, count, speed, distance, calories, and total distance.
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【Effortless Assembly, 90% Done】The Niceday rowing machine arrives with 90% of the assembly completed and includes all essential tools. With a comprehensive user manual and installation video guiding you, the setup can be effortlessly completed within just 20 minutes. Get your rowing workout started with ease.
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【Freedom Workout Scene】 The Niceday rowing machine demands only a compact 200*50cm exercise area. Its upright storage design takes up a mere 0.26 square feet. Operating without electrical source, with the aid of transport wheels, you can effortlessly relocate it to any desired position. It stands out as the ideal fitness equipment for confined workout spaces.
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【Minimizes Joint Impact】The 3D butterfly seat and anti-slip foot pedals offer stable support for the hips and feet, ensuring precise force application during rowing exercises. This substantially minimizes joint impact, effectively preventing injuries to the ankles, knees, and hips.
How to engage the core muscles while rowing for the back?
Engaging the core muscles while rowing for the back is important to maintain proper form, support the spine, and maximize the effectiveness of the exercise. Here are some tips for engaging the core while rowing:
- Start by sitting tall with a straight back and shoulders relaxed. Draw your belly button in towards your spine to engage the deep core muscles.
- As you begin the rowing motion, focus on keeping your core muscles engaged throughout the movement. This will help stabilize your spine and prevent excess strain on the lower back.
- Imagine pulling your belly button towards your spine as you pull the handle towards your chest during the rowing motion. This will activate your transverse abdominis, which is a key core muscle for stability.
- In addition to engaging your deep core muscles, focus on maintaining a neutral spine position by avoiding excessive arching or rounding. Keep your shoulders back and down and imagine lengthening through the crown of your head.
- Exhale as you pull the handle towards your chest and engage your core muscles even more. This will help you generate power and maintain stability throughout the movement.
By consistently applying these tips and focusing on engaging your core muscles while rowing, you can improve your form, protect your spine, and get the most out of your workout.
How to incorporate interval training into a back workout on a rowing machine?
Interval training can be a great way to intensify your back workout on a rowing machine. Here are some steps to incorporate interval training into your routine:
- Warm up: Start with a 5-10 minute warm-up at a moderate intensity to prepare your muscles for the workout.
- Set your intervals: Choose a work-to-rest ratio that suits your fitness level and goals. For example, you can do 30 seconds of high-intensity rowing followed by 45 seconds of rest or lower intensity rowing.
- High-intensity intervals: During the work intervals, row at a high intensity, using powerful strokes and engaging your back muscles. Focus on driving through your legs and engaging your core to maximize the effectiveness of the workout.
- Rest intervals: Use the rest intervals to catch your breath and recover before the next work interval. You can row at a slower pace or even take a break off the rowing machine.
- Repeat: Continue alternating between work and rest intervals for a specified number of rounds or a set amount of time. As you build up your strength and endurance, you can increase the intensity or duration of the intervals.
- Cool down: Finish your workout with a 5-10 minute cool down, rowing at a comfortable pace to gradually lower your heart rate and prevent muscle soreness.
Incorporating interval training into your back workout on a rowing machine can help you burn more calories, improve your cardiovascular fitness, and strengthen your back muscles more effectively. Just remember to listen to your body and adjust the intensity and duration of the intervals as needed.
How to properly cool down after a rigorous back workout on a rowing machine?
- Stretching: After finishing your rowing workout, take a few minutes to stretch out your back muscles. Focus on stretching your lower back, upper back, and shoulders to help loosen up any tightness and prevent injury.
- Foam rolling: Using a foam roller can help loosen up tight muscles and improve blood flow to your back. Roll out your back, focusing on any areas that feel particularly sore or tight.
- Cold therapy: Ice packs or cold compresses can help reduce inflammation and swelling in your back muscles. Apply a cold pack to your back for 10-15 minutes to help soothe any soreness.
- Hydrate: Make sure to drink plenty of water after your workout to help your muscles recover and stay hydrated.
- Relaxation techniques: Consider incorporating some relaxation techniques such as deep breathing, meditation, or yoga to help calm your mind and body after a tough workout.
- Light cardio: After your rowing workout, consider doing some light cardio such as walking or cycling to help cool down and improve blood flow to your muscles.
- Rest: Give your body time to rest and recover after a rigorous back workout. Consider taking a day off from rowing or incorporating some lighter exercises into your routine to avoid overtraining.
What warm-up exercises should be done before using a rowing machine for the back?
Before using a rowing machine for the back, it is important to properly warm up the muscles to prevent injury and maximize performance. Here are some recommended warm-up exercises for the back before using a rowing machine:
- Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Slowly rotate your arms in small circles, gradually increasing the size of the circles. Do this for 1-2 minutes in each direction.
- Cat-Cow stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling (Cow pose), and exhale as you round your back and tuck your chin towards your chest (Cat pose). Repeat this movement for 1-2 minutes.
- Shoulder rolls: Stand with your feet hip-width apart and roll your shoulders back in circular motions. Gradually increase the size of the circles and reverse the direction after 1-2 minutes.
- Thoracic spine rotation: Sit on the ground with your legs extended in front of you. Place your right hand on the ground behind you and twist your torso to the right, reaching your left arm across your body. Hold for a few seconds, then switch sides and repeat on the other side. Do 10-12 repetitions on each side.
- Side bends: Stand with your feet hip-width apart and reach your arms overhead. Lean to one side, stretching through your ribcage and obliques. Hold for a few seconds, then switch sides. Repeat for 1-2 minutes.
By incorporating these warm-up exercises into your pre-rowing routine, you can help prepare your back muscles for the workout ahead and reduce the risk of injury.
