If you want one machine that works almost everything at once, a rowing machine is hard to beat. Rowing combines cardio and strength endurance in a single, low-impact session, and it is one of the most efficient ways to train in a small amount of time.
What makes rowing so effective?
Each stroke uses your legs, core, back, shoulders, and arms in a smooth, connected movement. XTERRA says the ERG780 Air Rowing Machine is designed to engage over 80% of major muscle groups. Because your feet stay planted and your body is supported on the seat, rowing is also low impact, which makes it a good option if running is hard on your joints.
Get the technique right
Good form makes rowing more effective and more comfortable. Think of each stroke in four parts:
- Catch: knees bent, shins vertical, arms straight, back tall.
- Drive: push through your legs first, then swing your body back slightly, then pull the handle to your lower ribs.
- Finish: legs extended, leaning back a touch, core braced.
- Recovery: reverse the sequence: arms away, body forward, then bend your knees.
The most common mistakes are pulling with your arms too early, hunching your shoulders, and rushing the recovery. Start slowly and let the rhythm come.
A beginner session (about 20 minutes)
- 5 minutes easy rowing to warm up
- 4 rounds of 3 minutes steady rowing, followed by 1 minute rest
- 3 minutes easy rowing to cool down
As you improve, lengthen the steady blocks or shorten the rests. Aim for two or three sessions a week.
Air or water? Two XTERRA rowers to consider
XTERRA ERG780 Air Rowing Machine. The new air-resistance rower gives a realistic, on-water feel. It has Bluetooth and works with XF Connect and Kinomap, so you can follow structured workouts and track performance. The ergonomic seat and adjustable footplates add comfort, and it folds for easy vertical storage.
XTERRA ERG600W Rowing Machine. The ERG600W uses water resistance. Water rowers are generally known for a smooth stroke and a calming sound, which many people find appealing for home use. Check the product page for full specifications.
Both are competitively priced for the features on offer, and both have strong customer ratings on Sweatband.
Rowing in a UK home
Space is often the deciding factor in a typical flat or terrace. The ERG780's vertical storage helps, and a floor mat protects your floor and reduces noise. Measure the machine's length in use before you buy, and check where you will keep it between sessions.
Shop XTERRA rowing machines or read our rowing machine buying guide.
