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Rowing Ergometer
Rowing ergometers: full-body training for endurance, strength and fat burning
Rowing ergometers simulate the rowing stroke and offer efficient full-body training for endurance, strength and fat burning. At PRFRM you will find the Concept2 RowErg Standard, the Concept2 RowErg Tall, the AssaultRower Pro, the AssaultRower Elite and the Force USA R3 AirRower for beginners, advanced users and pros, for home, box and studio.
Compared with classic cardio machines, rowing works almost all the large muscle groups at once and at the same time promotes cardiovascular fitness and body coordination. Legs, back, core and arms work together in one flowing movement, and the joints are protected in the process.
Concept2 RowErg Standard with PM5 monitor
Concept2 RowErg Tall with PM5
AssaultRower Pro
Force USA R3 AirRower
AssaultRower EliteThe most important points at a glance
- Full-body training: legs, back, core and arms in one movement
- Easy on the joints and yet highly intense
- The resistance adapts to your pulling force
- Concept2 RowErg with PM5 monitor and Bluetooth or ANT+
- AssaultRower Pro and Elite motorless, with no power connection, with a training computer
Our rowing ergometers at a glance
| Model | Features | Well suited to |
|---|---|---|
| Concept2 RowErg Standard | The classic with PM5 monitor, separable into two parts, low maintenance | Home setup and studio, endurance, performance tests |
| Concept2 RowErg Tall | RowErg with tall legs and PM5 monitor, same construction as the Standard version | Users who prefer a higher frame |
| AssaultRower Pro | Compact all-round rower, motorless, steel frame, dual-stage chain and belt drive, training computer | Home gym, functional training, cardio and intervals |
| AssaultRower Elite | Premium version with an even more robust build and extended comfort features | Intense studio and professional workouts |
| Force USA R3 AirRower | Air rower for full-body training with low strain and high intensity | Beginners to advanced users, training at home |
You will find the technical details on dimensions, weight and equipment on the respective product page.
Why rowing is so effective
- Full-body load: almost all the large muscle groups work at the same time
- Easy on the joints: the movement is flowing, without jolts or impact
- High intensity when needed: from easy base endurance to sprints
- Strength and endurance in one: the resistance grows with your pulling force
- Clear data: watts, pace, distance and stroke rate make progress measurable
- Can be stowed compactly: many models can be stored in a small space
- Versatile: for warm-up, intervals, long sessions and circuits
These are the muscles you train when rowing
The rowing stroke consists of the leg drive, trunk movement and arm pull. As a result, legs, back, core and arms work in a coordinated sequence. Most of the power comes from the legs, not from the arms.
| Area | Muscles involved | Role in the rowing stroke |
|---|---|---|
| Legs | Thighs and glutes | Powerful leg drive |
| Back | Lower and upper back | Raising the trunk, transferring the pull |
| Core | Abdominal and trunk muscles | Stabilising and transferring power |
| Arms and shoulders | Biceps, shoulder, back extensors | Arm pull at the end of the stroke |
Who are rowing ergometers suitable for?
For beginners, rowing ergometers stand out for an easy-to-understand resistance and simple operation. Many models have intuitive displays and preset programmes that make getting started easier. Advanced users benefit from more precise performance data, robust frames and dynamic interval training. Pros use the machines for competition preparation and for endurance and performance tests.
Concept2 is regarded as one of the leading manufacturers of rowing ergometers and is especially popular in competitive sport and cross-training. Assault Fitness is an American manufacturer that specialises in performance-oriented endurance machines. You will find more about the brands in the Concept2 and Assault Fitness categories.
Concept2 RowErg in detail
The Concept2 RowErg Standard is the original among rowing ergometers. It was developed by rowers for rowers and has established itself internationally as the standard for indoor training, performance tests and competition. The PM5 Performance Monitor is included, the industry standard for training data. It shows watts, pace, distance, stroke rate and more and connects to apps and heart rate sensors via Bluetooth or ANT+.
The RowErg is low maintenance, built for years of use and can be separated into two parts if needed. The Concept2 RowErg Tall offers the same basis with tall legs.
AssaultRower Pro and Elite in detail
The AssaultRower Pro and the AssaultRower Elite are motorless and driven solely by your pulling force. The rowing feel is natural, and the resistance is progressive and adapted to your performance. A steel frame, dual-stage chain and belt drive and high-quality foot plates make the machines durable and low maintenance. The training computers offer heart rate programmes and HIIT workouts and connect via Bluetooth and ANT+.
The Pro is the compact all-round rower for home gyms and functional training. The Elite is the premium version, developed together with trainers and professional athletes, and is also suitable for intense studio and professional workouts.
Rowing technique: how to row correctly
- Catch: legs bent, arms extended, back straight
- Drive: extend the legs first, then lean the upper body back, and pull the arms last
- Finish: handle at the breastbone, upper body leaning back slightly
- Recovery: arms, upper body, then legs in reverse order, returning in a controlled way
- Rhythm: the pull is powerful, the return calm
Rowing for beginners: 4 weeks
Start with technique rather than speed. The first sessions are for learning the movement sequence. Increase duration and intensity step by step.
| Week | Sessions | Content |
|---|---|---|
| 1 | 3 per week | 10 to 15 minutes easy, focus on technique |
| 2 | 3 per week | 15 to 20 minutes easy, plus 5 x 1 minute faster |
| 3 | 3 per week | 20 minutes, 4 x 2 minutes brisk with 2 minutes of rest |
| 4 | 3 per week | 25 to 30 minutes steady or 6 x 1 minute intervals |
The plan is an example. Adjust duration and pace to your level and plan rest days.
Workouts for advanced users
| Workout | Structure | Goal |
|---|---|---|
| 2,000 m time trial | One distance as fast as possible, note the time | Benchmark and progress check |
| 4 x 4 minutes | 4 minutes brisk, 3 minutes easy, 4 rounds | Endurance and performance |
| Sprint intervals | 10 x 20 seconds sprint, 40 seconds easy | Speed and peak performance |
| 500 m intervals | 5 x 500 m with 2 minutes of rest | Tempo endurance |
| Long session | 30 to 60 minutes steady | Base endurance |
Resistance systems compared
Rowing ergometers work with air, magnetic or water resistance. Each system has its own training feel, a different noise level and its own resistance curve.
| System | Training feel | Special feature |
|---|---|---|
| Air resistance | Direct: the harder the pull, the higher the resistance | Popular in box, studio and competitive sport |
| Magnetic resistance | Even and usually quieter | Often adjustable, suitable for living spaces |
| Water resistance | Soft, close to nature | Typical splashing sound when rowing |
Rower, bike, ski ergometer or treadmill?
| Machine | Focus | Special feature |
|---|---|---|
| Rowing ergometer | Legs, back, core and arms while seated | Full body, easy on the joints |
| Ski ergometers | Upper body, core and legs while standing | Pulling movement from above |
| Bikes | Legs and, depending on the model, the arms | Seated position, high calorie burn |
| Treadmills | Legs and cardiovascular system | Natural running movement |
None of the machines replaces the others. You will find all the cardio machines in the Endurance training category.
What to look out for when buying
| Criterion | What to look out for |
|---|---|
| Space | A rowing ergometer is long, so plan floor space and rowing without obstacles |
| Storage | Separable or upright-standing models save space |
| Resistance | Air, magnetic or water: decide by training feel and noise level |
| Monitor | Watts, pace, distance, Bluetooth and ANT+ for apps and heart rate are important |
| Users | Several people and intense use demand a robust frame |
| Use | At home, box or studio: this determines construction and equipment |
Care and maintenance
- Wipe handle, seat and rail down after training
- Keep the rolling track and seat rail clean
- Check screws and foot plates regularly for a firm fit
- Look after chain and drive according to the manufacturer's instructions
Avoiding typical mistakes
- Arms only: the power comes from the legs, pull with your arms only at the end
- Rounded back: keep your back straight and your core stable
- Rolling back too fast: the return is calmer than the pull
- Stroke rate too high: quality before speed
- Foot plates set incorrectly: adjust them so that your heels lift off easily
Combining rowing ergometers
A rower suits every training plan. As a complement we recommend Functional Training for strength and conditioning. More equipment from the range: Force USA.
FAQ: frequently asked questions about rowing ergometers
What is a rowing ergometer?
A rowing ergometer is a fitness machine that simulates the rowing stroke and allows effective full-body cardio and strength training.
Which muscles are trained when rowing?
Legs, back, arms and core muscles: a genuine full-body workout.
How do the resistance systems differ?
Rowing ergometers work with air, magnetic or water resistance, each with a different training feel, noise level and resistance curve.
Do I need a lot of space for a rowing ergometer?
Yes, because of its length you need enough room to row. Many models can be stowed in a space-saving way, and the Concept2 RowErg can be separated into two parts.
Is rowing suitable for beginners?
Yes. The resistance adapts to your pulling force, so a rowing ergometer suits every level. Start with technique and increase duration and intensity step by step.
What does the PM5 monitor measure?
Among other things watts, pace, distance and stroke rate. It connects to apps and heart rate sensors via Bluetooth or ANT+.
Do AssaultRowers need electricity?
No. The AssaultRower Pro and the Elite are motorless and driven solely by your pulling force.
What is the difference between the Concept2 RowErg Standard and Tall?
Both are based on the RowErg with PM5 monitor. The Tall has tall legs, the Standard the standard leg.
Is rowing easy on the joints?
Yes, the movement is flowing and without impact. If you have any complaints, talk to your doctor or therapist first.