11 Best Rowing Exercises That Can Help Boost Endurance and Stamina

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What Are Rowing Exercises?

Rowing exercises are full-body workouts that simulate the action of rowing a boat, providing a comprehensive workout to target multiple muscle groups.

Rowing exercises primarily engage the legs, core, back, and arms, making them excellent for strength training and cardiovascular fitness.

You can perform the exercises on a rowing machine, which mimics the resistance and motion of water rowing, or through various adapted movements replicating rowing mechanics without actual water or a boat.

Rowing exercises are excellent in burning calories and improving general fitness. They combine aerobic and anaerobic elements, enhancing endurance, cardiovascular health, and muscle strength.

Rowing exercises are low-impact and suitable for people of various fitness levels, including those recovering from injury or with joint concerns.

The rhythmic and repetitive nature of rowing also offers mental benefits, such as stress reduction and improved focus.

Overall, rowing exercises offer a balanced workout that improves physical health and fitness.

Related: Top 9 Rowing Machines That Can Help Boost Strength And Cardiac Health

Bodyweight Rowing Exercises

Bodyweight rowing exercises do not require heavy equipment, making them ideal for home or travel routines. They rely on body weight or bands for the resistance to help target the intended muscles.

Bodyweight rowing exercises are an excellent way to build strength and endurance for those without access to rowing machines or weights.

The following are excellent bodyweight and resistance band rowing exercises for your training regimen.

Inverted Rows

Inverted rows, aka., Australian pull-ups, are great bodyweight rowing exercises targeting the upper back muscles, biceps, and shoulders. You will need a pull-up bar for the exercise.

Inverted rows are excellent for strengthening the back and improving posture. They can make them progression exercises to build up to more challenging movements like traditional pull-ups.

Muscles Worked: Latissimus dorsi, rhomboids, traps, biceps, and shoulders.

Steps to follow

• Position a bar in a rack to about waist height. Ensure it is secure. Alternatively, you can use a Smith machine or a sturdy table.
• Lie underneath the bar, face up.
• Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Extend your legs out in front of you, heels on the floor, ensuring your body forms a straight line from your heels to your head.
• Engage your core and ensure your body is straight, avoiding sagging or arching in your lower back.
• Bend your elbows, squeeze your shoulder blades together, and pull your chest towards the bar.
• Pause at the top when your chest is just a few inches from the bar.
• Lower yourself back down with control to the starting position.

Resistance Band Rows

Resistance band rows are versatile strength training and rowing exercises that utilize the elasticity of a resistance band for resistance.

The exercise primarily targets the upper back muscles. However, it also engages the biceps, shoulders, and core, offering a comprehensive workout. You can perform them virtually anywhere, including a gym and the comfort of your home.

Resistance bands are lightweight. You can use them anywhere, making the exercise highly convenient for home workouts or when on the go.

The elastic nature of resistance bands provides a more joint-friendly resistance than free weights, reducing the risk of injury.

Steps to follow

• Choose a resistance band that offers a suitable level of tension for your strength and fitness goals.
• Secure the band around a stable object at about waist height, such as a pole, door handle, or heavy furniture.
• Stand facing the anchor point, feet at shoulder-width. You can stand farther back to increase tension.
• Grasp the ends of the band with both hands.
• Begin with your arms extended, pulling the slack out of the band, and slightly lean back with a straight back, engaging your core.
• Bend your elbows, squeeze your shoulder blades together, and pull the band toward your waist or rib cage. Your elbows should go straight back, not out to the sides.
• Hold briefly at the point of maximum contraction.
• Slowly extend your arms back to the starting position, controlling the band’s resistance.

TRX or Suspension Trainer Rows

TRX or Suspension Trainer Rows are excellent bodyweight rowing exercises that use a suspension training system, such as TRX to leverage gravity and your body weight to perform various exercises, including rows.

The rows primarily target your upper back muscles, but also engage your biceps, shoulders, and core, offering a comprehensive workout that improves strength, stability, and flexibility.

The instability of the handles increases muscle activation, forcing your body to stabilize during the rowing motion.

Steps to follow

Required equipment: A TRX or any suspension trainer securely anchored to a sturdy overhead point like a door frame, beam, or specialized stand.

• Adjust the handles of the suspension trainer to hang at about waist height or slightly lower, depending on your height and the difficulty level you desire.
• Grab the handles with an overhand grip and walk your feet forward until your body is leaning backward, and your arms are extended in front of you. The further forward you walk your feet, the more horizontal your body position will be, and the more challenging the exercise.
• Keep your body straight and rigid from your heels to your head, like a plank.
• Bend your elbows and drive them straight back to pull your torso upward towards the handles. Keep your wrists straight and your core engaged.
• Focus on squeezing your shoulder blades together as you row, enhancing the engagement of the upper back muscles.
• Slowly lower yourself back to the starting position with your arms extended when your chest reaches close to the handles or as far as you can comfortably go.

Boat Pose Rows

Boat Pose Rows are challenging rowing exercises that combine yoga elements with resistance training to target the upper body and core muscles, including the abs.

You perform the exercise from a seated position that resembles the “Boat Pose” or “Navasana” in yoga.

Boat Pose Rows is one of the best rowing exercises that challenges and builds the abdominal muscles and improves core stability.

It provides a good workout for the shoulders, arms, and upper back, enhancing muscle tone and strength.

Maintaining the boat pose while performing the rowing movement challenges and improves balance and body coordination.

Muscles Worked

• Primary: Core muscles, i.e., abs and obliques.
• Secondary: Shoulders, arms, i.e., biceps and triceps, and upper back.

Required equipment

• You can use a resistance band or light dumbbells to add resistance to the exercise.
• A yoga mat for comfort.

Steps to follow

• Sit on the floor or a yoga mat with your knees bent and feet flat on the floor.
• Lean back slightly, engaging your core to stabilize your torso.
• Lift your feet off the floor, bringing your shins parallel to the ground, thereby entering the “Boat Pose.”
• If using a resistance band, grasp it with both hands, extending your arms forward. If using dumbbells, hold them at your sides.
• Engage your core and, maintaining balance, begin to “row” by pulling the band or weights towards your chest. Ensure your elbows drive back past your torso.
• Extend your arms back out to return to your starting position.
• Maintain the Boat Pose throughout the exercise without letting your feet touch the floor.
• Inhale as you extend your arms, and exhale as you pull the weights or resistance towards your chest.

Towel Rows

Towel rows are resourceful and effective bodyweight rowing exercises that you can perform almost anywhere with a sturdy towel and a door.

The exercise primarily targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and the core, making it a comprehensive workout.

Required equipment

• A sturdy towel long enough to drape over a door.
• A door that securely closes and can support your weight.

Steps to follow

• Fold the towel lengthwise to increase its strength and thickness.
• Place the towel over the top of the door, ensuring an even length on both sides. Close the door to secure the towel in place, with the ends you will pull on hanging on your side of the door.
• Stand facing the door with your feet at about hip-width.
• Grasp each end of the towel with your hands. Ensure your grip is firm, and position your hands at about chest height.
• Walk your feet back and lean backward until your arms fully extend and your body is at an angle to the door. The farther your feet are from the door, the more challenging the exercise.
• Brace your core and keep your body straight from your heels to your head.
• Bend your elbows, squeeze your shoulder blades together, and pull yourself towards the door.
• Continue pulling until your chest almost touches the door or reaches a comfortable maximum range.
• Slowly extend your arms and lean back to your starting position, maintaining a controlled movement.

Dumbbell and Barbell Rowing Exercises

Dumbbell and barbell rowing exercises are foundational strength training routines that target the upper back, arm, and shoulder muscles. They utilize the resistance of dumbbells or barbells to enhance muscle growth, strength, and endurance.

Related: 9 Best Olympic Barbells That Can Help Build Strength And Muscle Mass

The variations offered by dumbbells and barbells allow for unilateral or bilateral training, enabling balanced muscle development and increased muscle isolation.

Such rowing exercises also engage the core, promoting stability and posture improvement throughout the workout. Incorporating dumbbell and barbell rows into your fitness regimen can boost upper body strength and functional fitness.

The following are some of the best dumbbell and barbell rowing exercises
for your training regimen.

Related: 9 Best Rubber Hex Dumbbells To Help You Build Strength And Muscle Mass

Plank Rows

Plank rows, aka., “renegade rows,” are challenging compound rowing exercises that combine a plank with a dumbbell row.

Renegade rows are excellent for building core stability and upper body strength and improving balance and coordination.

Maintaining a plank position while performing the rowing motion challenges and builds core strength and stability.

Muscles Worked

• Primary: The exercise primarily targets the back muscles, including the lats, rhomboids, and the trapezius.
• Secondary: It also engages the biceps, shoulders, and the entire core region, including the abs, obliques, and lower back, to stabilize the body during the row.

Required equipment: Pair of dumbbells, large yoga or exercise mat (optional)

Steps to follow

• Get into a plank position with your hands gripping the dumbbells directly under your shoulders.
• Spread your feet wider than shoulder-width to provide better stability.
• Ensure your body forms a straight line from your head to your heels.
• Engage your core and glutes to keep your hips stable.
• Brace your core and pull one dumbbell towards your hip while keeping your elbow close to your body. Make the movement smooth and controlled.
• Avoid rotating your hips as you lift the dumbbell. Keep them as parallel to the floor as possible.
• Lower the dumbbell back to the starting position and repeat the movement with the opposite arm.
• Alternate arms for each rep.
• Inhale as you lower the dumbbell and exhale as you lift it to help maintain core tightness and stability.

Bent-Over Barbell Row

The Bent-Over Barbell Row is a powerful rowing exercise for targeting the upper back muscles. It also heavily engages the biceps, forearms, and lower back, making it an excellent addition to strength and muscle-building regimens.

Bent-over barbell bows are some of the best rowing exercises for promoting muscle growth and strength in the upper back and supporting muscle groups. It strengthens muscles that are crucial for good posture.

Muscles Worked

• Primary: Upper back muscles, including the lats, rhomboids, and traps.
• Secondary: Biceps, forearms, and the lower back also receive significant work as they help stabilize and lift the weight.

• Equipment Needed: Barbell and weight plates

Steps to follow

• Stand with your feet at shoulder-width, knees slightly bent.
• Bend forward at the hips until your torso is almost parallel to the floor. Keep your back straight and not rounded.
• Grasp the barbell with an overhand grip, palms facing down, slightly wider than shoulder width.
• Let the bar hang at arm’s length in front of you.
• Brace your core, bend your elbows, squeeze your shoulder blades together, and lift the barbell towards your lower chest or upper abdomen. Keep your elbows close to your body.
• Pause briefly at the top of the movement when the bar is near your torso.
• Lower the barbell back to the starting position under control, extending your arms fully.

Single-Arm Dumbbell Rows

Single-arm dumbbell rows are popular strength training and rowing exercises performed with a dumbbell and a bench for support.

It allows you to isolate each side of the body independently, helping to correct muscle imbalances.

Using a dumbbell allows for a higher range of motion than barbell rows.

• Required equipment: A flat weight bench, dumbbell

Steps to follow

• Place a knee on the bench and the same side hand in front of you, positioning your hand directly under your shoulder for support.
• Extend your other leg to the side for stability, with your foot firmly planted on the floor.
• Lean forward so that your back is nearly parallel to the floor, and hold the dumbbell in your free hand with a neutral grip (palm facing in).
• Let the dumbbell hang directly below your shoulder, arm extended, and ensure your back is straight and not rounded.
• Brace your core and exhale as you lift the dumbbell straight to the side of your chest, keeping your upper arm close to your side and your torso stationary.
• Focus on pulling from your back muscles, not just your arm. The elbow should drive the motion, and you should feel your back muscles contracting.
• Squeeze your back muscles briefly at the top of the movement.
• Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.

T-Bar Row

The T-Bar Rows are potent rowing exercises, targeting the middle and upper back muscles.

It is one of the best rowing exercises for developing the thickness and strength of the latissimus dorsi, rhomboids, and trapezius.

It also recruits the rear deltoids, biceps, and core as secondary muscle groups.

T-bar rows are one of the best rowing exercises for adding size and strength to the back and enhancing grip strength.

Required equipment

• A T-Bar or a barbell and a landmine attachment
• Standard weight plates
• A V-grip handle that attaches to the bar, though it is not mandatory.

Steps to follow

• Stand over the bar with your feet at shoulder-width.
• Position the end of the barbell in the corner of a room or a landmine station if using a landmine.
• Bend at the hips and knees to get into a bent-over position, almost parallel to the floor, with your back straight.
• Grasp the T-bar or barbell. Use the V-grip handle or interlock your fingers around the bar.
• Brace your core, retract your shoulder blades, lift the bar, and pull it towards your chest.
• Keep your elbows close to your body as you pull, focusing on using your back muscles rather than your arms to lift the weight.
• Pause briefly at the top of the movement when the bar reaches your chest, then slowly lower it to the starting position under control.

Pendlay Row

The Pendlay Row is a variation of the bent-over barbell row, named after weightlifting coach Glenn Pendlay.

It is one of the best rowing exercises for emphasizing power and strength, specifically targeting the upper back muscles.

The exercise is distinct because each repetition starts from a dead stop on the floor, ensuring you work the muscles from a static position, enhancing explosive strength and precision.

• Required equipment: Barbell, bumper plates

Steps to follow

• Stand with your feet at about hip to shoulder-width, with the barbell over your mid-foot.
• Bend at the hips and knees to lower your torso until it is nearly parallel to the floor. Keep your back straight and the bar close to your shins.
• Grasp the bar with an overhand grip, slightly wider than shoulder-width.
• Brace your core, and with your spine in neutral alignment, explosively pull the barbell toward your lower chest or upper abdomen.
• Keep your elbows pointing behind you and close to your body to maximize the engagement of the back muscles.
• Lift the bar swiftly from the floor and return it to the ground after each rep, ensuring a complete stop.
• Reset your position, if necessary, between each rep to maintain form.

Chest-Supported Dumbbell Row

The Chest-Supported Dumbbell Rows are weightlifting and rowing exercises performed with dumbbells and a weight bench set at an incline.

Supporting your chest on a bench helps isolate the back muscles by minimizing the involvement of the lower back and legs.

The exercise places minimal stress on the lower back, making it ideal for those with lower back issues.

• Required equipment: Pair of dumbbells, inclined weight bench set around 30 to 45 degrees

Steps to follow

• Lie, face down on the incline bench, with your chest firmly against the pad.
• Your feet should remain flat on the floor for stability, or you can hook them around the legs of the bench.
• Hold a dumbbell in each hand with a neutral grip, palms facing each other, letting your arms hang straight down toward the floor.
• Brace your core and retract your shoulder blades.
• Pull the dumbbells towards your ribcage while keeping your elbows close to your body and directed towards the ceiling.
• Squeeze your shoulder blades together at the top of the motion, holding briefly for maximum contraction.
• Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.

Seated Cable Rows

Seated cable rows are fundamental strength training rowing exercises that target the middle and upper back muscles.

You perform the exercise on a cable row machine, which allows for adjustable resistance and a smooth pulling motion.

The cable provides consistent resistance throughout the movement, helping to maintain control and enhance muscle activation.

• Required equipment: Cable machine with a cable and V-bar attachment or a straight bar or rope for different grip variations

Steps to follow

• Sit on the machine with your knees slightly bent and your feet firmly on the foot pads.
• Lean forward to grab the handle attachment.
• Sit back with extended arms, pulling the cable slightly to start tension.
• Keep your back straight and slightly lean backward at about a 90-degree angle from your legs.
• Brace your core and pull the handle towards your lower abdomen while keeping your back straight and avoiding leaning backward excessively.
• Pull your shoulders back and down, and squeeze your shoulder blades together as you draw the handle close to your body.
• Pause briefly when the handle reaches your abdomen and then slowly extend your arms back to the starting position, allowing your torso to lean forward slightly again but keeping the spine straight.

Benefits of Rowing Exercises

Rowing exercises offer several benefits, making them a favored choice for recreational and competitive fitness enthusiasts.

• Full Body Workout
  Rowing exercises engage multiple muscle groups, including the legs, core, back, and arms, providing a comprehensive workout that promotes muscle balance and strength.
• Cardiovascular Improvement
  Rowing exercises are aerobic and anaerobic. Thus, they effectively boost heart health and increase lung capacity. Regular rowing can help improve stamina and cardiovascular endurance.
• Low Impact
  Unlike high-impact sports such as running, rowing exercises are easy on the joints while providing a rigorous workout. That makes them ideal for those with joint concerns or for recovery periods.
• Calorie Burning
  Rowing exercises are an efficient way to burn calories due to the intensive involvement of major muscle groups. Thus, they can help with weight management and fat loss.
• Increased Flexibility and Range of Motion
  The rowing movement involves stretching and lengthening the muscles, particularly in the back and hamstrings. That helps to improve flexibility and reduce muscle tightness.
• Improved Posture
  Rowing exercises strengthen the back and shoulders, leading to better posture and reduced back pain from sitting or other passive activities.
• Accessibility
  Rowing exercises are adaptable to all fitness levels, including beginners and elite athletes. You can perform them indoors on a rowing machine, with your body weight, or free weights.
  You can also do them outdoors on the water, making them accessible regardless of weather conditions.

Final words from LiveLife

Rowing exercises are a powerful way to enhance stamina and endurance. They help build muscle strength and improve cardiovascular health.

Whether performed on a rowing machine or through adapted rowing movements using weights like dumbbells and barbells, the rowing exercises we have discussed here can significantly enhance your physical fitness. They can help improve muscle tone. Adapt them and make them part of your training regimen.