While Monday will always be “International Chest Day” for all the gym bros and sisters out there, we’re here to argue in favor of another integral muscle group: the back. You’ll find a wide range of back exercises at any gym you frequent, regardless of size or monthly fees. Back exercises are crucial in helping you get that v-shaped physique that all bodybuilders aim for, and experts recommend you have at least four back-oriented exercises for three sets of eight to twelve reps every week.
Ask any expert, and they’ll tell you that pullups are the king of all back exercises, targeting your upper back, traps, and lats. However, not everyone can perform this all-in-one exercise because of functional immobility and lack of experience. This is where rowing machines come in.
As the name suggests, the exercise involves you seated, holding the oar in front of you, and pulling it to your chest. As simple as it seems, many don’t get it right on their first few tries. Common mistakes using rowing machines include hunching your back, raising your arms too high, or having too close grip on the oar.
That being said, this exercise can be a staple in your back day if done right. You need a high-quality rowing machine that’ll last you a lifetime to ensure you’re making the most of this exercise. The Sunny Health & Fitness Rowing Machine is one piece of equipment that hosts all the features you need to target your back like never before. In this blog, we’ll discuss why a rowing machine is an essential back exercise you can use to target your upper back.
Benefits of Adding Rowing To Your Workouts
1. It’s A Compound Exercise
While many believe only barbell exercises are best suited to target more than one muscle at once, a rowing machine works as a compound movement that targets a wide range of muscles, including;
- Glutes
- Quads
- Calves
- Arms
- Abs
While it’s best to have individual exercises for smaller muscle groups to ensure better muscle activation, a rowing machine should be your go-to if you’re not looking to spend over an hour at the gym.
Its pulling motion makes you use your entire body in motion to complete the exercise, making it a versatile main lift and an underrated light warm-up.
2. Accessible for All Fitness Levels
Whether you’re a beginner playing out your new year’s resolution or a passionate enthusiast with years of experience, the simplicity and functionality of a rowing machine make it a favorite among gym goers of all experience levels.
When done right, the rowing machine is one of the safest exercises to perform with a minimal learning curve.
3. Low Risk and High Reward
Touching more on safety, a rowing machine can give you the same results without the risk of adding stress to your joints. While it can be argued that a barbell row is the best exercise for this muscle group, the exercise requires significant flexibility in your lumbar, shoulders, and upper legs. This can be especially difficult for new lifters, the elderly, or obese individuals.
On the other hand, the rowing machine activates your lower back and provides an exceptional alternative for people with early stages of osteoarthritis.
4. A Cardio Alternative
Cardio can be your greatest enemy if you’re in the gym to bulk up. While it has benefits, exercises like running on the treadmill or the elliptical have been known to eat away your muscle growth. Now, what if you had an exercise that added to your muscle gains while also improving cardiovascular health?
Enter the rowing machine.
A study by Harvard Health found that a person weighing upwards of 130 pounds can lose up to 255 calories in under half an hour of exercising on a rowing machine. The effort you put into rowing positively impacts your stamina, and you’ll see a noticeable change in your cardiovascular system in no time after adding this exercise to your exercise regimen. Combining this versatile exercise with a healthy diet can help you quickly shed those pounds.
5. Builds Endurance and Power
Working out can typically be categorized into three distinct goals; hypertrophy, strength, and power. Power building is defined by the instant exertion of force in the shortest amount of time. A rowing machine is an exceptional exercise to test and improve your power. Through its propelling range of motion, you’re targeting your legs and back, pulling as fast as possible to improve these muscle groups’ power.
6. Home Workout-Friendly
Taking up minimal space, the rowing machine is compact for its functionality. While treadmills and ellipticals can help you target a handful of muscles, rowing machines help you work your entire body while taking up roughly the same space
This makes rowing machines an excellent machine to have in your home gym. Fitting comfortably in your garage, they’ll be a reliable addition to your home gym that you can use up to thrice a week to target a wide range of muscles.
How To Make The Most of A Rowing Machine
We’ve covered how well a rowing machine can help you target various muscle groups. With so much going on with each row, it may seem like mastering your rowing machine form may be difficult, but that’s far from the case.
Like how you start with lat pulldowns to get your first pullup, isolation is the key to perfect rowing form. A single rep on a rowing machine means you’re pulling with your back, pushing with your legs, and stabilizing through your core. Therefore, perfect form dictates you isolate these muscle groups and work on strengthening them before you put them all together. Luckily a rowing machine can help you with arm and leg isolations to help your body adjust to this exercise.
A few days with arm and leg isolators can help you master your technique and make the most of your rowing machine.
What Makes The Sunny Health & Fitness Rowing Machine Stand Out?
The rowing machine is a popular piece of equipment assembled by various manufacturers. Lucky for you, competition among these companies is stiff, and they’re all working to give you the best bang for your buck. Let’s find out why The Sunny Health & Fitness Rowing Machine is a stand-out.
1. An LCD Monitor
Accompanied by this particular brand of rowing machine is a large digital console that can help you keep track of your workout. This includes timing your exercises, counting your reps, and letting you know when you’ve met your daily goal.
2. An Elongated Slide Rail
While many rowing machines cannot incorporate taller gym-goers, The Sunny Health & Fitness Rowing Machine houses a 48-inch long slide rail, ideal for individuals of nearly any size. This also provides you with a greater range of motion so you can get the same level of muscle activation as a barbell row.
3. Adjustable Resistance
A hallmark of an exceptional exercise machine is its ability to accommodate fitness enthusiasts of all experience levels. The Sunny Health & Fitness Rowing Machine has eight levels of resistance that can be adjusted magnetically to allow you to reach progressive overload rather than stalling your gains with a default setting. This allows you to ensure your rowing machine challenges you and prompts your muscles to develop for years to come.
4. Easy Transportation
Because of their complex structure, rowing machines can be difficult to transport. The Sunny Health & Fitness Rowing Machine provides easy portability through wheels that can be tilted and rolled out without the need for heavy lifting or muscle strain.
5. High-Quality Foot Pedals
Since rowing machines work your legs and your back, foot grip is essential. The Sunny Health & Fitness Rowing Machine provides textured non-slip pedals to ensure you’re exerting your power without fear of a slip. This additionally allows you to activate various body parts more effectively and pull heavier.
A Versatile Machine For Both Home and Gym–Available on Amazon
You don’t necessarily have to be outdoors to add rowing to your fitness regimen. Rowing machines can help you strengthen your endurance and build power.
The rowing machine blends simplicity with functionality to ensure you’re making the most of your time at the gym. If you’re looking for a high-quality product that incorporates the best features at an unmatchable price, nothing comes close to The Sunny Health & Fitness Rowing Machine.
If you’re looking to add versatility to your workout routine with a machine that provides a modern and exciting addition to your exercises, buy The Sunny Health & Fitness Rowing Machine today on Amazon by clicking here!
