Indoor rowing workouts, Rowing workouts crossfit, Rowing machine workout plan, Rowing machine workout benefits

Rowing Home Workouts: Inverted Rows, Bent Over Rows, Upright Rows, One Arm Dumbbell Rows, Seated Rows


If you belong to the largest group of trainees, who occasionally exercise at home or gym rowing exercise at home might be excellent workout.  If you feel that’s necessary to take off a few pounds, you are looking for effective workouts that will help you in losing weight and stay in shape.

The goal of such training is to mostly achieving quick energy consumption to keep our body forced to burn stored adipose tissue. Time to take a long time battle with excess pounds

Easy indoor rowing workouts

Often we can see how easily amateurs who look past jogging or riding a bicycle, are doing a similar lightweight or moderate cardio workouts when they want to lose weight.

However, for the more serious, the faster the results you still need to do heavy training workouts. Get a good sweat going and after that you will still need a long time to get your breathing and heart rate to return to a normal rhythm.

Choosing the best home treadmill isn’t easy. Choose on type of workouts you plan to use the treadmill for. Runners will want to invest in a durable machine with a powerful motor , while walkers will be able to get by on less. Space is a factor as well.

Training that has such an effect requires a lot of energy, which will ensure a large consumption of calories. Pushups don’t directly work any muscles that are important for you, but strong pecs are nice to have. Pull ups are FANTASTIC because they work so many muscle groups, and dips are good too.

Focus on the quality and speed of exercise rather than quantity. If your repetitions start to slow down, terminate the set. Warm up with this simple pull-up routine.

Rowing machine workout benefits

Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.

Great workouts to strengthen muscles are jumps. Do a squat then when you decompress the legs push off of the ground and jump. Ab workouts. Personally I do berry-pickers, planks, bicycles, side blanks, crunches, side ups, leg up toe touches, six inches, leg raises.

As for workout frequency, doing it right when you work out before you eat makes your body reach right for the fat stores. Do it again at night so your metabolism is constantly going up and steady.

Smarter ways to do cardio. Your cardio training should be approached with the same details as a well-balanced weight training program. Check out these 7 ways to get the most out of your cardio training.

Inverted Rows

Here’s a list of rowing lifts I like to switch among:

  • Inverted Rows,
  • Bent Over Rows,
  • Upright Rows,
  • One Arm Dumbbell Rows,
  • Seated Rows,
  • T-Bar Rows…

Throw in a couple sets of one or two bicep lifts

Specifically, I like to do some heavy Bent Over Rows, followed by some Inverted Rows and/or Seated Rows for volume work. If my shoulders are feeling healthy, I’ll knock out some Upright Rows for reps.

If you want an easy to use watch to monitor your running progress, the Heart Rate Monitor might be the perfect gift for you or that special runner in your life.

Personally I feel that your back muscles will progress faster than biceps when doing lots of rowing like this. So I like to throw in a couple sets of one or two bicep specific lifts – 2×10 ezbar curls, and 2×10 preacher curls, for example.

Bent Over Rows

Also, Indoor rowing workouts mainly activates the muscles of the lower body. It would be good among the tools for weight loss have one short, but strong workout that will activate the muscles of the upper body and burn a lot of calories.

Activity that will best do is-rowing. For rowing exercises, the best way to train for rowing is to erg. But! if you can’t do that, then try to have a balanced routine of cardio to keep up that endurance, (like going running, skipping rope, sexy time.)

And then supplementing that with 2-3 days of weight lifting! Try to do advanced workouts using only your body weight.

Upright Rows: Rowing workout ideas

Try out the excellent interval routine with rowing, which will leave you breathless, but it will have a great effect on weight loss and fitness in general. Training is short, and takes only a maximum of 30 minutes, and you can do it in any well-equipped fitness center on any kind of rowing ergo-meter.

The idea is variety, good form and light weight. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.

Rowing machine workout plan for Arms

Lying dumbbell triceps extensions

Standing barbell curl

Behind head reverse hammers

One-arm preacher curl

Close-grip push-downs

Incline dumbbell curl

Parallel bar dips

Hammer curl

Single-arm reverse-grip push-downs

Rope push downs

Super light dumbbell curls


Rowing machine workout plan for Chest

Dumbbell Incline Presses,

Pullovers and Presses,

Dumbbell Bench Presses,

Narrow-Grip Bench Presses,

Incline Dumbbell Flees,

Barbell Incline Presses,

Push-Ups Between Benches,

Cable standing incline flees

Cable standing decline flees

Rowing machine workout plan for Back

Barbell row

Dumbbell Row

Lat Pull Downs

Cable Row

Lower Back Machine



Rowing machine workout plan for Shoulders

Lateral Raises

Bent-Over Lateral Raises

No rest front raises

Military Presses

Front Raises

Rotatory Cuffs

Seated Rows Training looks like this:

Create a short workout and dynamic stretching of joints: 5-7 minutes.

Start with warm-up on rowing ergo-meter of them are very slow to moderate rate: 4-6 minutes.

You are working in the rowing 4 series by 400 m with a break of 90 seconds between sets.

Each batch you make so you take turns rowing 50 m moderate paced. So 50 m sprinted without stopping; the series start with 50 m of moderate tempo.

After you have made all 4 series rest 2 minutes, so row 5 more minutes of moderate paced.

Stretch the muscles and joints.

You can do more difficult training by increasing the number of series or by increasing the series on 600 m. Make this training 2-3 times a week with the day of rest in between, and you’ll get rid of excess pounds in no time.