The rowing stroke uses 84% of the Muscle Mass. From the tips of the fingers holding the handle/oars, to the balls of the feet connected to the footboard/boat, all the muscles between these two points contribute to the rowing stroke.

By maximizing the muscle mass contributing to the exercise in this way, the WaterRower is unrivaled in benefit derived per unit of time.


Anytime you can incorporate an aerobic exercise into your routine, you’re contributing to your overall health.  There are so many benefits of aerobic workouts, including increased stamina, a better immune system, and improvements in your overall mood and sleep quality.  Not to mention they do great things for your physical health as well.


The WaterRower works out many of your major muscles in both your upper and lower body.  It works the rhomboids in the shoulders and trapezii in the upper back.  When you workout and build muscle in your upper back it can help you reduce back pain and improve your posture.  Plus it even leads to a stronger core and can help you strengthen your hand and wrist muscles.


Most rowers would say that the sport primarily works out the lower body.  This is because it uses many of the major leg muscles including the quads, upper thighs, calves, and even the glutes.  That means your working out just about every part of your body that’s built for swimsuit season with just one machine.


Besides our RZ coaches helping you in a class, here's a great instructional video.


Rowing is the best exercise for arthritis. Rowing moves the joints through a full range of motion and does so with minimal impact and no body weight on the joints. Making it one of the best exercises for joint pain sufferers. Rowing is a seated exercise removing the weight of the body from the injury-prone joints of the ankle, hip and knees. The load placed on the joints is controlled by the users effort when rowing, not their body weight. Rowing is suitable for all, young or old, male or female, big or small, fit or unfit .


Rowing moves the joints through a full range of motion, from legs totally extended to totally contracted and arms totally contracted to totally extended. Moving the joints through a full range of motion aids joint lubrication, joint mobility and overall Joint Health. Rowing is a smooth, flowing action involving little to no impact on the joints. Note - Many mechanical rowers are jerky and jarring on the joints, and fail to emulate the smoothness of rowing and the WaterRower.


Harmony evolves from a natural balance of elements. The WaterRower blends the tranquility of moving water, the warmth of wood, and the rhythm of motion. These qualities combine to provide a naturally pleasurable activity. Invigorating the body while relaxing the mind. Composed to capture the aesthetics of rowing, the WaterRower is enjoyable to use. The calming tones and smooth action encourages the user from stroke to stroke. The symphony of these elements engages the user with a satisfaction which should be experienced.

Stroke Rate

A good target stroke rate (measured as “strokes per minute” or spm) for most workouts will be in the range of 24–32 spm.