Indoor Rowing
Indoor Rowing is a cardio exercise performed on a rowing ergometer, generally used for cardiovascular conditioning and physical performance. Research includes randomized trials, but the overall picture remains tentative: the findings do not establish consistent benefits across the outcomes studied.
Indoor rowing is a cardio practice.
Part of Cardio
Overview
Indoor Rowing is a cardio exercise performed on a rowing ergometer, generally used for cardiovascular conditioning and physical performance. Research includes randomized trials, but the overall picture remains tentative: the findings do not establish consistent benefits across the outcomes studied. Indoor Rowing is best understood as an exercise practice rather than a proven treatment for medical conditions, and results from research settings may not apply to every way of rowing.
Some research: 35 studies. Last checked Oct 4, 2026.
- 10
- human evidence
- 1
- eligible
- 8
- unclassified
- 8
- animal / null result
Best-evidenced uses
- Oxygen Utilization ImprovementMedium · Clinical
- Physical Strength IncreaseMedium · Clinical
- Physical Endurance IncreaseLow · Clinical
4 of 8 flagged interactions are serious or life-threatening·5 variations documented
- 35
- Studies
Evidence checked Oct 4, 2026 · newest study 2026
- C
- 30
- D
- 5
283 community reports across 4 platforms
Coverage
- Effects
- 19
- Helps with
- 8
- Side effects
- 7
- Interactions
- 33 4 high-risk
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Interacts with some medications and supplements — worth checking before combining.See interactions
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
19 claims:2 some evidence10 not enough evidence3 not tested in people4 no benefit found
Oxygen Utilization ImprovementCardio in general: High · 6 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it ran as little as 2 weeks, typically 10.
Open the Oxygen Utilization Improvement pageCompare with Cardio in general →Physical Strength IncreaseCardio in general: Medium · 4 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial in 38 people with osteoarthritis found hip-abductor strength increased by 2.36 kg. A quasi-experimental study also reported increased back strength and trunk flexion after training.
Open the Physical Strength Increase pageCompare with Cardio in general →Physical Endurance IncreaseCardio in general: Medium · 31 trialsNot enough evidence
Too few or too small studies to know if it works.
6 of 9 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Physical Endurance Increase pageCompare with Cardio in general →Cardiovascular Health SupportCardio in general: Medium · 14 trialsNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Cardiovascular Health Support pageCompare with Cardio in general →Balance ImprovementCardio in general: High · 3 trialsNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A randomized trial in 38 people with osteoarthritis found functional reach increased by 3.74 cm.
Open the Balance Improvement pageCompare with Cardio in general →Mood ImprovementCardio in general: Medium · 10 trialsNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a study that followed people over time.
Open the Mood Improvement pageCompare with Cardio in general →Flexibility ImprovementCardio in general: 2 trialsNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
One 2013 randomized trial of 14 participants found greater hip range of motion in the two trials using a more forward-leaning position than in the upright position. A 2015 quasi-experimental study of 20 participants also found increases in back strength and trunk flexion after training.
Open the Flexibility Improvement pageCompare with Cardio in general →Fat Burning IncreaseCardio in general: Not rated, mixed results (2 trials)Not enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a study that followed people over time.
In a 2022 cohort study of 21 healthy participants, the proportion of energy supplied by fat oxidation was negatively correlated with ECR at exercise intensities of 300 W, 350 W, and 400 W. This association does not establish that the practice increases fat burning.
Open the Fat Burning Increase pageCompare with Cardio in general →
Only reported by users, not studied: Physical Energy Increase, Body Composition Improvement, and Chronic Pain Reduction.
What to expect
A flexibility effect has been reported after a single session. Trials that found improved oxygen utilization ran for 2 weeks at the earliest and typically 10 weeks. Trials reporting increased endurance and cardiovascular support ran for at least 6 weeks and typically 10 weeks. These are study durations, not a guaranteed timetable for individual results.
Also studied in people with 8 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
OsteoarthritisCardio in general: Very high · 3 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a randomized controlled trial involving 38 older adults with mild knee osteoarthritis, the rowing-related program improved WOMAC scores, muscle strength, and functional reach compared with conventional exercise.
Open the Osteoarthritis pageCompare with Cardio in general →Anxiety Disorder (General)Cardio in general: Low · 5 trialsNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Rowing is described as potentially reducing anxiety symptoms through endorphin release, rhythmic movement, and improved stress resilience.
Open the Anxiety Disorder (General) pageCompare with Cardio in general →Chronic Venous InsufficiencyNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
The proposed benefit is that calf-muscle activation during rowing may support venous return and reduce stasis symptoms, provided valvular incompetence does not progress.
Open the Chronic Venous Insufficiency pageDepressionNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert guidance describes aerobic exercise such as rowing as having moderate-to-large antidepressant effects and being used as an adjunct to depression treatment.
Open the Depression pageDiabetes Type 2Cardio in general: Medium · 9 trialsNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Rowing is described as potentially supporting glycemic control and insulin sensitivity in people with type 2 diabetes.
Open the Diabetes Type 2 pageCompare with Cardio in general →Hypertension (High Blood Pressure)Cardio in general: Medium · 3 trialsNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Regular rowing is described as potentially lowering both systolic and diastolic blood pressure.
Open the Hypertension (High Blood Pressure) pageCompare with Cardio in general →ObesityCardio in general: Medium · 11 trialsNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Rowing is characterized as a low-impact exercise with high energy expenditure that may support weight loss and metabolic health in people with obesity.
Open the Obesity pageCompare with Cardio in general →ScoliosisNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
Open the Scoliosis page
Studied only as cardio in general, not tested in indoor rowing yet
These results come from studies of cardio as a whole. No study of indoor rowing has looked at them yet.
Cognitive Function Improvement (Medium · 26 trials) · Antidepressant Effect (Medium · 25 trials) · Anxiety Reduction (Medium · 14 trials) · Sleep Quality Improvement (Medium · 14 trials) · Body Composition Improvement (Medium · 11 trials) · Triglyceride Level Reduction (High · 9 trials) · and 19 more
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Muscle Ache (Myalgia), Injury Risk Increase, Overtraining Syndrome, Muscle Cramps, Joint Pain (Arthralgia), Dizziness, and 1 more.
- May not suit you if you have
- Angina, Heart Valve Disease, Recent Heart Attack (MI), Heart Arrhythmia, Acute Febrile Illness, Herniated Disc, and 4 more
- Some trials left out people with
- Diabetes (General)
- Serious interactions with
- Caffeine, Yohimbine, Synephrine (Bitter Orange), and Decongestants
- Reported by users
- Muscle Ache (Myalgia) (13 posts), Injury Risk Increase (9 posts), Pain (7 posts), Muscle Soreness Reduction (DOMS) (5 posts), and 5 more
- Also listed for cardio in general
- Long QT Syndrome · Recent Stroke · Rhabdomyolysis · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure) · CardiomyopathyPrecautions from the Cardio page. They are for cardio as a whole and may not all fit indoor rowing.
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 30 minutes, 2 times a week (Steady-State Rowing)A gentle start based on the easiest variation, not on a study.
- Build up to
- 30 minutes, 3 times a week, high intensity (what the studies used)
- What the studies ran
- 90 minutes a week for 7 weeks
The expert view shows every study, dose protocol and source.
Effects
19 listedStart here
Most likely to help, from the evidence we have
- →Oxygen Utilization ImprovementCertaintyMediumSourceClinicallong-term3 cited studies · 1 other source
In a 2023 randomized trial of 17 participants, relative VO2peak increased by 2.4 mL/kg/min from baseline at 6W and 12W. Another randomized trial found VO2peak increased from 18.06 ± 2.66 to 21.76 ± 3.22 mL·kg^-1·min^-1 after rowing training compared with the control group.
What the sources found
4 positive · 0 neutral · 0 negativeconfidence 64/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Medium after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Menopause
Where the evidence comes from
- Article3
- Expert opinion1
Protocol behind this outcome
5 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 30 min How often 3×/week Per week 90 min Timing
Trials that found it ran as little as 2 weeks, typically 10
Open Oxygen Utilization ImprovementShow studies (4)
RCTCpositiven=2375% confidence2023The Time Course of Cardiorespiratory Adaptations to Rowing Indoor Training in Post-Menopausal Women.
VO2peak increased post-rowing training in the experimental compared to the control group (18.06 ± 2.66 to 21.76 ± 3.22 mL·kg^-1·min^-1, p=0.01)
MD 3.7Low-quality journalMain outcomeBlinded assessorNo control groupAllocation not hiddenCompleters only28% dropped outBorderline p-valueRCTCpositiven=1770% confidence2023Relative VO2peak increased from baseline to 6W (P<0.001) and 12W (P<0.001; ∆2.4 mL/kg/min; 95% CI 0.9–3.9 mL/kg/min; g=2.03) in UBROW
MD 2.4 [0.9, 3.9]Top journalMain outcomeBlinded assessorInactive controlCompleters onlyRCTCpositiven=660% confidence2014Influence of prior exercise on VO2 kinetics subsequent exhaustive rowing performance.
The use of prior moderate exercise resulted in a faster VO2 pulmonary kinetics response (τ1 = 13.41±3.96 s) compared to the condition without prior exercise (16.0±5.56 s)
-16.2%Moderate effectWeak journalMain outcomeOpen-labelCompleters onlyBorderline p-valueExpert opinionpositive50% confidenceRowing training increases VO2max and mitochondrial density, enhancing oxygen extraction and utilization.
Expert knowledge synthesis - →Physical Strength IncreaseCertaintyMediumSourceClinicallong-term2 cited studies · 1 other source
A randomized trial in 38 people with osteoarthritis found hip-abductor strength increased by 2.36 kg [1.28, 3.44]. A quasi-experimental study also reported increased back strength and trunk flexion after training.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Osteoarthritis
Where the evidence comes from
- Article2
- Community reports1
Protocol behind this outcome
6 protocolsMeasuredWhat the studies reporting this result did.
35 min · 5×/week
- Course
- 12 weeks
- Per week
- 200 min
- Intensity
- Mixed
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 2 single-session protocols
Open Physical Strength IncreaseShow studies (3)
RCTCpositiven=3865% confidence2022hip abductors strength (kg) (MD = 2.36 [1.28, 3.44], p = 5.67 × 10^–5)
MD 2.36 [1.28, 3.44]Trivial effectTop journalMain outcomeBlinded assessorQuasi ExperimentalDpositiven=2045% confidence2015After training, back strength and trunk flexion increased significantly.
Top journalOpen-labelNo control groupCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 10 of 242 Reddit reports discussing it.
10 mentions
Low probability(12)
- →Physical Endurance IncreaseCertaintyLowSourceClinicallong-term8 cited studies · 2 other sources
In a 2023 randomized trial of 17 participants, peak power increased from baseline at 6W and 12W, with a reported change of 17 W. A separate 2021 randomized trial found that eight sessions of HIIT improved 2,000 m time by −2.0 ± 0.6% and 4minTT distance by 2.6 ± 0.9%; eight sessions of SIT improved 2,000 m time by −1.5 ± 0.3%.
What the sources found
7 positive · 3 neutral · 0 negativeconfidence 54/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Menopause
- Osteoarthritis
Where the evidence comes from
- Article8
- Expert opinion1
- Community reports1
Protocol behind this outcome
14 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- High
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 7 repeated-course and 4 single-session protocols
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 30 min How often 3×/week Per week 90 min Timing
Trials that found it ran as little as 6 weeks, typically 10
Open Physical Endurance IncreaseShow studies (10)
RCTCneutraln=3840% confidence202230-s chair stand (no. of times) ^b 0.66(-1.96, 3.27) 0.26 0.612 0.09
MD 0.66 [-1.96, 3.27]Top journalBlinded assessorRCTCpositiven=2470% confidence2021High-Intensity Interval Training and Sprint-Interval Training in National-Level Rowers.
Eight sessions of HIIT resulted in a −2.0 ± 0.6% (mean ± 90%CL; p = 0.01) improvement in 2,000 m time and 2.6 ± 0.9% (p = 0.01) improvement in 4minTT distance. Similarly, eight sessions of SIT resulted in −1.5 ± 0.3% (p = 0.01) improvement in 2,000 m time.
-2%Trivial effectWeak journalMain outcomeOpen-labelCompleters onlyBorderline p-valueRCTCpositiven=2370% confidence2023The Time Course of Cardiorespiratory Adaptations to Rowing Indoor Training in Post-Menopausal Women.
The workload acquired at the last step of the rowing exercise was increased following six and eight weeks of the training intervention in experimental compared to baseline.
Low-quality journalBlinded assessorNo control groupAllocation not hiddenCompleters only28% dropped outRCTCpositiven=1770% confidence2023PO_peak increased from baseline to 6W (P<0.001) and 12W (P<0.001; ∆17 W; 95% CI 10–24 W; g=2.44) in UBROW
MD 17 [10, 24]Top journalMain outcomeBlinded assessorInactive controlCompleters onlyRCTCneutraln=1150% confidence2022In normoxia, the subjects completed the ergometer row in 6 min 56 ± 5 s and hyperoxia had no significant effect compared to normoxia (6 min 54 ± 4 s, 0.5% improvement).
0.5%Trivial effectWeak journalOpen-label+4 more in SourcesCohort studyCpositiven=5260% confidence2022There was a significant increase in indoor rowing performance at 2,000-m for males (η2p = 0.27, 95% CI: 0.20; 0.30) and females (η2p = 0.35, 95% CI: 0.29; 0.36).
Weak journalMain outcomeOpen-labelNo control group - →Cardiovascular Health SupportCertaintyLowSourceClinical4 cited studies · 1 other source
In a 2021 randomized trial of 24 participants, heart rate fell at three exercise steps after 16 sessions in one training sequence, while the other sequence showed a reduction only at the final step. A 2023 randomized trial of 23 participants found heart-rate recovery increased from 21 ± 1 to 27 ± 1 bpm after the intervention.
What the sources found
4 positive · 1 neutral · 0 negativeconfidence 56/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from High to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
- Menopause
Where the evidence comes from
- Article4
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 1 single-session protocols
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical Session 30 min How often 3×/week Per week 90 min Timing
Trials that found it ran as little as 6 weeks, typically 10
Open Cardiovascular Health SupportShow studies (5)
RCTCpositiven=2460% confidence2021High-Intensity Interval Training and Sprint-Interval Training in National-Level Rowers.
HIIT-SIT elicited marked reductions in HR at STEPs 4, 5, and 6 after 16 sessions (p = 0.02). In contrast, in SIT-HIIT only HR at STEP 6 of POST was reduced (p = 0.07).
Weak journalStudies disagreeOpen-labelCompleters onlyRCTCpositiven=2375% confidence2023The Time Course of Cardiorespiratory Adaptations to Rowing Indoor Training in Post-Menopausal Women.
HRR increased for the experimental group post-intervention compared to the baseline (21 ± 1 to 27 ± 1 bpm, p=0.01)
MD 6Low-quality journalBlinded assessorNo control groupAllocation not hiddenCompleters only28% dropped outBorderline p-valueRCTCpositiven=1560% confidence2026brachial artery diameter increased from 4.80 ± 0.72 mm at baseline to 5.08 ± 0.91 mm after 12 weeks (P < 0.05, η_p^2 = 0.27)
MD 0.28Open-labelNo control groupCompleters onlyBorderline p-valueCohort studyCneutraln=1540% confidence2018Speckle tracking-derived bi-atrial strain before and after eleven weeks of training in elite rowers.
LA reservoir, -conduit and -contraction strain did not change from pre to post testing (Fig. 2).
Weak journalMain outcomeOpen-labelNo control groupCommunity reportsmoderate effectpositive45% confidenceThis effect was mentioned in 6 of 242 Reddit reports discussing it.
6 mentions - →Balance ImprovementCertaintyLowSourceClinical2 cited studies
A randomized trial in 38 people with osteoarthritis found functional reach increased by 3.74 cm [0.68, 6.80].
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Osteoarthritis
Where the evidence comes from
- Article2
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 2×/week
- Course
- 12 weeks
- Per week
- 60 min
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Balance ImprovementShow studies (2)
RCTCpositiven=3860% confidence2022functional-reach (cm) (MD = 3.74 [0.68, 6.80], p = 0.018)
MD 3.74 [0.68, 6.8]Top journalBlinded assessorBorderline p-valueQuasi ExperimentalDneutraln=2045% confidence2015In all subjects' results, fall index decreased by 4.60±5.12 points, but this result was not statistically significant.
MD -4.6Top journalOpen-labelNo control group - →Mood ImprovementCertaintyLowSourceClinical1 cited study · 2 other sources
In a cohort of 11 healthy people, the PANAS negative score fell from 17 ± 5.1 at rest to 13 ± 5.6 a.u. after the exercise condition.
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Expert opinion1
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
12 min
- Intensity
- High
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 2 single-session protocols
Open Mood ImprovementShow studies (3)
Cohort studyCpositiven=1150% confidence2022The PANAS negative score changed significantly from 17 ± 5.1, at rest, to 13 ± 5.6 a.u., after Ex_80% (p < 0.01)
Weak journalOpen-labelNo control groupExpert opinionpositive50% confidenceAerobic exercise reliably reduces symptoms of depression and anxiety and improves mood, with rowing providing rhythmic, meditative movement.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 19 of 242 Reddit reports discussing it.
19 mentions - →Flexibility ImprovementCertaintyLowSourceClinical3 cited studies · 1 other source
One 2013 randomized trial of 14 participants found greater hip range of motion in the two trials using a more forward-leaning position than in the upright position. A 2015 quasi-experimental study of 20 participants also found increases in back strength and trunk flexion after training.
What the sources found
4 positive · 0 neutral · 0 negativeconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Rating adjusted
Lowered from Medium to Low after checking study quality: journal, risk of bias, trial size and design.
Who was studied
- Healthy people and patients
Where the evidence comes from
- Article3
- Community reports1
Protocol behind this outcome
3 protocolsMeasuredWhat the studies reporting this result did.
22 min · 5×/week
- Course
- 6 weeks
- Per week
- 200 min
- Intensity
- Mixed
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 2 single-session protocols
Timing
A trial found it after a single session
Open Flexibility ImprovementShow studies (4)
RCTCpositiven=1460% confidence2013Hip angle ROM was significantly higher during the two trials of greater LB position in comparison to the upright position (p<0.05).
Top journalOpen-labelQuasi ExperimentalDpositiven=2045% confidence2015After training, back strength and trunk flexion increased significantly.
Top journalOpen-labelNo control groupCase reportDpositiven=130% confidence2021Case Report: Adjusting Seat and Backrest Angle Improves Performance in an Elite Paralympic Rower.
Trunk ROM (°)... (conA: 57.7 ± 1.3, conB: 58.0 ± 1.5, conC: 39.2 ± 1.3) with p < 0.001 for conA vs conC and conB vs conC
MD 18.5Weak journalOpen-labelCommunity reportssubtle effectpositive25% confidenceThis effect was mentioned in 2 of 242 Reddit reports discussing it.
2 mentions - →Fat Burning IncreaseCertaintyLowSourceClinical1 cited study · 1 other source
In a 2022 cohort study of 21 healthy participants, the proportion of energy supplied by fat oxidation was negatively correlated with ECR at exercise intensities of 300 W, 350 W, and 400 W. This association does not establish that the practice increases fat burning.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Expert opinion1
Open Fat Burning IncreaseShow studies (2)
Cohort studyCpositiven=2150% confidence2022Is the Energy Cost of Rowing a Determinant Factor of Performance in Elite Oarsmen?
The proportion of energy provided by fat oxidation was negatively correlated with ECR for exercise intensity of 300 W, 350 W, and 400 W.
Weak journalOpen-labelNo control groupExpert opinionpositive50% confidenceRowing ergometer training increases fat oxidation during and after exercise, contributing to weight management.
Expert knowledge synthesis - →Joint Health ImprovementCertaintyLowSourceClinical1 cited study · 1 other source
In a 2022 randomized trial involving 38 people with osteoarthritis, the intervention group had higher adjusted post-test functional-fitness scores, including on the WOMAC measure.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Osteoarthritis
Where the evidence comes from
- Article1
- Community reports1
Open Joint Health ImprovementShow studies (2)
RCTCpositiven=3860% confidence2022Participants’ functional fitness in the CRE group exhibited significantly higher adjusted mean post-tests scores, including the WOMAC (p = 0.006)
Top journalMain outcomeBlinded assessorCommunity reportsmoderate effectpositive30% confidenceThis effect was mentioned in 3 of 242 Reddit reports discussing it.
3 mentions - →Weight Management SupportCertaintyLowSourceClinicalnot used for recommendations2 cited studies · 2 other sources
A quasi-experimental study reported decreases in fat mass and total body fat percentage after training. Findings differ for waist circumference: a randomized trial reported a −5.7 cm change, but no main effect of time.
What the sources found
3 positive · 1 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article2
- Expert opinion1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
40 min · 5×/week
- Course
- 6 weeks
- Per week
- 200 min
- Intensity
- Moderate
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Why it isn't used for recommendations
Best neutral/negative study outranks the best positive study
Open Weight Management SupportShow studies (4)
RCTCneutraln=1745% confidence2023There was a tendency for a time-by-group interaction (P=0.061) for WC, with no main effect of time. The absolute change in WC (∆ −5.7 cm) and large effect size (g=−0.86) indicate that upper-body rowing evoked a clinically relevant reduction in abdominal adiposity.
MD -5.7 [-13.5, 2]Top journalBlinded assessorInactive controlCompleters onlyQuasi ExperimentalDpositiven=2045% confidence2015Fat mass and total body fat percentage decreased significantly after the training.
Top journalOpen-labelNo control groupExpert opinionpositive50% confidenceRowing is a high-calorie-burning, full-body exercise effective for weight loss and weight maintenance when combined with dietary control.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 71 of 251 community reports discussing it (Reddit 68, YouTube 3).
71 mentions - →Cholesterol Level ReductionCertaintyLowSourceClinicalnot used for recommendations2 cited studies · 1 other source
A quasi-experimental study reported lower LDL after training. Findings differ across studies: a randomized trial found no time-by-group interactions or main effects of time for the other cardiometabolic risk markers.
What the sources found
2 positive · 1 neutral · 0 negativeconfidence 47/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article2
- Expert opinion1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
40 min · 5×/week
- Course
- 6 weeks
- Per week
- 200 min
- Intensity
- Moderate
- Format
- Group
- Supervision
- Instructor-led
A repeated course
Why it isn't used for recommendations
Best neutral/negative study outranks the best positive study
Open Cholesterol Level ReductionShow studies (3)
RCTCneutraln=1745% confidence2023There were no time-by-group interactions or main effects of time observed for the other cardiometabolic risk markers (Table 3).
Top journalBlinded assessorInactive controlCompleters onlyQuasi ExperimentalDpositiven=2045% confidence2015After the training, the protein and albumin had increased significantly, while the LDL had decreased significantly.
Top journalOpen-labelNo control groupExpert opinionpositive50% confidenceRegular aerobic exercise can modestly improve lipid profiles, particularly triglycerides and HDL; LDL changes are often small.
Expert knowledge synthesis - →Bone Health ImprovementCertaintyLowSourceClinical1 cited study
A 2019 cross-sectional study of 13 participants found that a combination of measured variables predicted trabecular thickness (R² = 0.72; p < 0.01). TSI and total distance rowed contributed in opposite directions, so this association does not establish that rowing improves bone health.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 55/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
2×/week
- Course
- 9 weeks
- Intensity
- Mixed
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Bone Health ImprovementShow studies (1)
Cross SectionalCpositiven=1355% confidence2019For trabecular thickness, the combination of all three variables was strongly predictive at R² = 0.72 (p < 0.01). Z-scores for each independent variable showed that TSI and total distance rowed had similar magnitude, but opposite contributions (TSI: –1.3, total distance rowed: 1.2)
Top journalMain outcomeNo control group - →Posture ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
Studies did not support a posture improvement: a quasi-experimental study found Cobb's angle decreased by 1.11°±1.55° after training, but the change was not statistically significant.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
- Community reports1
Why it isn't used for recommendations
Studied, with no positive result
Open Posture ImprovementShow studies (2)
Quasi ExperimentalDneutraln=2045% confidence2015After the training, Cobb's angle decreased by 1.11°±1.55°, though this was not statistically significant.
MD -1.11Top journalOpen-labelNo control groupCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 7 of 242 Reddit reports discussing it.
7 mentions - →Cellular Energy SupportCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
The proposed cellular-energy benefit remains theoretical, with no human evidence.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Why it isn't used for recommendations
Studied, with no positive result
Open Cellular Energy SupportShow studies (2)
RCTCneutraln=640% confidence2014Influence of prior exercise on VO2 kinetics subsequent exhaustive rowing performance.
similar blood lactate concentrations ([La−]) values (11.8±1.7 mmol.L−1) compared to the condition without prior exercise (10.7±1.2 mmol.L−1)
Weak journalOpen-labelCompleters onlyCommunity reportsmoderate effectpositive40% confidenceThis effect was mentioned in 5 of 242 Reddit reports discussing it.
5 mentions
Very low probability(5)
- →Improve Heart Rate Variability (HRV)CertaintyVery lowSourceClinicalnot used for recommendations1 cited study
Studies did not support an improvement: a randomized trial in 15 people found no influence of exercise training on mean heart rate or RMSSD.
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 55/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Improve Heart Rate Variability (HRV)Show studies (1)
RCTCneutraln=1555% confidence2026no influence of exercise training on mean heart rate (η_p^2 = 0.003) or RMSSD (η_p^2 = 0.036) (interaction effects P ≥ 0.578)
Open-labelNo control groupCompleters only - →Inflammation ReductionCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
Studies did not support inflammation reduction: a randomized trial in 17 people found no time-by-group interactions or main effects of time for sVCAM-1, CRP, or TNF-α.
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Inflammation ReductionShow studies (1)
RCTCneutraln=1745% confidence2023There were no time-by-group interactions or main effects of time for the other vascular injury or inflammatory risk markers (sVCAM-1, CRP, TNF-α) (Table 2).
Top journalBlinded assessorInactive controlCompleters only - →Blood Pressure SupportCertaintyVery lowSourceTheoreticalnot used for recommendations3 cited studies · 1 other source
A 2023 randomized trial of 17 participants found no group-by-time interaction or overall time effect for systolic or diastolic blood pressure. The studies did not support a blood-pressure benefit from this practice.
What the sources found
1 positive · 3 neutral · 0 negativeconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
Where the evidence comes from
- Article3
- Expert opinion1
Trials that found no benefit ran2 trials and meta-analyses
Smallest Typical Session 30 min How often 3×/week Per week 90 min Course 12 weeks Why it isn't used for recommendations
Studied, with no positive result
Open Blood Pressure SupportShow studies (4)
RCTCneutraln=1745% confidence2023Body mass, SBP, or DBP revealed no time-by-group interactions or main effect of time (Table 3).
Top journalBlinded assessorInactive controlCompleters onlyRCTCneutraln=1555% confidence2026Training did not affect supine or seated blood pressures (all time × group interactions, P > 0.05)
Open-labelNo control groupCompleters onlyRCTCneutraln=1250% confidence2024Blood pressure values (Fig. 2, Fig. 3) showed a significant interaction effect (time x condition, systolic: p = 0.0015, diastolic: p = 0.0058) and were higher prior exercises (Pre-exercise) during SAHC compared to CONTROL (systolic: p = 0.0006, diastolic: p = 0.005) but not after rowing (systolic: p
Top journalOpen-labelCompleters onlyExpert opinionpositive50% confidenceRegular aerobic training can modestly lower resting blood pressure.
Expert knowledge synthesis - →Insulin Sensitivity ImprovementCertaintyVery lowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
In a 2023 randomized trial of 17 participants, HOMA2-β increased at 6W and 12W in the control group, with no changes in the rowing group. The studies did not support an improvement in insulin sensitivity.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
- Expert opinion1
Why it isn't used for recommendations
Studied, with no positive result
Open Insulin Sensitivity ImprovementShow studies (2)
RCTCneutraln=1745% confidence2023HOMA2-β levels showed a significant time-by-group interaction (P=0.04), and post hoc tests revealed that HOMA2-β increased from baseline to 6W (P=0.012) and 12W (P=0.017) in CON, with no changes in UBROW.
Top journalBlinded assessorInactive controlCompleters onlyExpert opinionpositive50% confidenceAerobic exercise like rowing acutely and chronically improves insulin sensitivity and glucose uptake, a cornerstone of type 2 diabetes management.
Expert knowledge synthesis - →Blood Glucose Level SupportCertaintyVery lowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
In a 2023 randomized trial of 17 participants, fasting glucose changed over time, but not differently between groups. The studies did not support a practice-specific blood-glucose benefit.
What the sources found
1 positive · 1 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
- Expert opinion1
Why it isn't used for recommendations
Studied, with no positive result
Open Blood Glucose Level SupportShow studies (2)
RCTCneutraln=1745% confidence2023There was a significant main effect of time for fasting glucose (P=0.018), with no time-by-group interaction
Top journalBlinded assessorInactive controlCompleters onlyExpert opinionpositive50% confidenceMuscle activity during aerobic exercise increases glucose uptake and can improve glycemic control when incorporated regularly.
Expert knowledge synthesis
3 more mentioned only by users
What to expect
A flexibility effect has been reported after a single session. Trials that found improved oxygen utilization ran for 2 weeks at the earliest and typically 10 weeks. Trials reporting increased endurance and cardiovascular support ran for at least 6 weeks and typically 10 weeks. These are study durations, not a guaranteed timetable for individual results.
Conditions it's used for
Complaints and diagnoses people take it for8 listedThe best we have, but the evidence is still weak
- →OsteoarthritisCertaintyLowSourceClinical1 cited study
In a randomized controlled trial involving 38 older adults with mild knee osteoarthritis, the rowing-related program improved WOMAC scores, muscle strength, and functional reach compared with conventional exercise.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Osteoarthritis
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
30 min · 2×/week
- Course
- 12 weeks
- Per week
- 60 min
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open OsteoarthritisShow studies (1)
RCTCn=3860% confidence2022RCT showing significant improvements in WOMAC, muscle strength, and functional reach compared to conventional exercise in older adults with mild knee OA.
Top journalBlinded assessor - →Anxiety Disorder (General)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Rowing is described as potentially reducing anxiety symptoms through endorphin release, rhythmic movement, and improved stress resilience.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Anxiety Disorder (General)Show studies (1)
Expert opinion50% confidenceRowing reduces anxiety symptoms through endorphin release, rhythmic movement, and improved stress resilience.
- →Chronic Venous InsufficiencyCertaintyLowSourceTheoreticalnot used for recommendations1 other source
The proposed benefit is that calf-muscle activation during rowing may support venous return and reduce stasis symptoms, provided valvular incompetence does not progress.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Chronic Venous InsufficiencyShow studies (1)
Expert opinion50% confidenceCalf pump activation during rowing improves venous return and reduces stasis symptoms when performed without valvular incompetence progression.
- →DepressionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Expert guidance describes aerobic exercise such as rowing as having moderate-to-large antidepressant effects and being used as an adjunct to depression treatment.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open DepressionShow studies (1)
Expert opinion50% confidenceAerobic exercise like rowing has moderate-to-large antidepressant effects and is used as an adjunct treatment for depression.
- →Diabetes Type 2CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Rowing is described as potentially supporting glycemic control and insulin sensitivity in people with type 2 diabetes.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Diabetes Type 2Show studies (1)
Expert opinion50% confidenceRowing improves glycemic control and insulin sensitivity, serving as an effective exercise modality in type 2 diabetes management.
- →Hypertension (High Blood Pressure)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular rowing is described as potentially lowering both systolic and diastolic blood pressure.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Hypertension (High Blood Pressure)Show studies (1)
Expert opinion50% confidenceRegular rowing lowers systolic and diastolic blood pressure, making it a recommended non-pharmacological intervention for hypertension.
- →ObesityCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Rowing is characterized as a low-impact exercise with high energy expenditure that may support weight loss and metabolic health in people with obesity.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open ObesityShow studies (1)
Expert opinion50% confidenceAs a high-energy-expenditure, low-impact exercise, rowing is suitable for individuals with obesity to support weight loss and metabolic health.
Very low probability(1)
- →ScoliosisCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A quasi-experimental study of 20 people found that Cobb's angle decreased by 1.11°±1.55°, but the change was not statistically significant; the authors suggested earlier intervention may be needed.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Why it isn't used for recommendations
Studied, with no positive result
Open ScoliosisShow studies (1)
Quasi ExperimentalDno effectn=2045% confidence2015Cobb's angle decreased by 1.11°±1.55° but was not statistically significant; the authors suggest earlier intervention is needed.
Top journalOpen-labelNo control group
Studied only as cardio in general, not tested in indoor rowing yet
These results come from studies of cardio as a whole. No study of indoor rowing has looked at them yet.
Cognitive Function Improvement (Medium · 26 trials) · Antidepressant Effect (Medium · 25 trials) · Anxiety Reduction (Medium · 14 trials) · Sleep Quality Improvement (Medium · 14 trials) · Body Composition Improvement (Medium · 11 trials) · Triglyceride Level Reduction (High · 9 trials) · and 19 more
Side effects
7 listedHighest probability
- →Muscle Ache (Myalgia)CertaintyLowSourceClinical1 cited study · 1 other source
In a cohort of 18 healthy participants, all reported obvious muscle soreness 24 h after exercise, consistent with delayed-onset muscle soreness.
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Why this rating
- A reviewer set it to Medium · curator approved
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Open Muscle Ache (Myalgia)Show studies (2)
Cohort studyCnegativen=18Had it: 18 of 1850% confidence2025all participants reported obvious muscle soreness at 24 h after exercise, i.e., DOMS appeared
Weak journalMain outcomeOpen-labelNo control groupCommunity reportsnegative50% confidenceThis effect was mentioned in 13 of 268 community reports discussing it (Reddit 9, Bluesky 4).
- →Injury Risk IncreaseCertaintyLowSourceReference knowledge2 other sources
A pharmacology reference identifies poor technique, excessive training load, or abrupt increases in volume as causes of exercise-related injury; this effect was mentioned in 9 of 242 Reddit reports discussing it.
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 58/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Community reports1
- Reference knowledge1
Open Injury Risk IncreaseShow studies (2)
Reference knowledgenegative65% confidencePoor technique, excessive training load, or abrupt increases in volume can cause exercise-related injury.
Community reportsnegative50% confidenceThis effect was mentioned in 9 of 242 Reddit reports discussing it.
- →Overtraining SyndromeCertaintyLowSourceReference knowledge1 other source
Excessive training volume or intensity without recovery can lead to declining performance, hormonal disruption, and immune suppression.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 60/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open Overtraining SyndromeShow studies (1)
Reference knowledgenegative60% confidenceExcessive volume or intensity without recovery leads to performance decline, hormonal disruption, and immune suppression.
- →Muscle CrampsCertaintyLowSourceReference knowledge1 other source
Muscle cramps can occur during or after strenuous exercise, particularly when fatigue or inadequate conditioning is involved.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 58/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Reference knowledge1
Open Muscle CrampsShow studies (1)
Reference knowledgenegative58% confidenceMuscle cramps can occur during or after strenuous exercise, particularly with fatigue or inadequate conditioning.
- →Joint Pain (Arthralgia)CertaintyLowSourceReference knowledge2 other sources
Repetitive motion and high loads can contribute to overuse problems such as pain at the front of the knee or shoulder impingement. Joint pain was mentioned in 3 of 242 community reports discussing it.
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Community reports1
- Reference knowledge1
Open Joint Pain (Arthralgia)Show studies (2)
Reference knowledgenegative60% confidenceOveruse can lead to anterior knee pain or shoulder impingement due to repetitive motion and high load.
Community reportsnegative30% confidenceThis effect was mentioned in 3 of 242 Reddit reports discussing it.
- →PainCertaintyLowSourceAnecdotal2 other sources
During repetitive rowing, poor technique, excessive volume, or inadequate recovery can cause low-back pain. People mentioned this effect in 7 of 268 community reports discussing it (Reddit 5, Bluesky 2).
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 46/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Open PainShow studies (2)
Expert opinionnegative46% confidencePoor technique, excessive volume, or inadequate recovery can cause low-back pain during repetitive rowing.
Community reportsnegative46% confidenceThis effect was mentioned in 7 of 268 community reports discussing it (Reddit 5, Bluesky 2).
- →DizzinessCertaintyLowSourceTheoretical1 other source
Dizziness can occur during or after hard rowing, particularly with dehydration, abrupt stopping, or excessive intensity.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Open DizzinessShow studies (1)
Expert opinionnegative48% confidenceDizziness can occur during or after hard rowing, particularly with dehydration, abrupt stopping, or excessive intensity.
Don't do it if
When to skip it or get medical advice first10 listedHighest probability
- →AnginaCertaintyLowSourceReference knowledgeTheoretical
With active or unstable angina, the increased cardiac workload from Indoor Rowing may worsen ischemia; the activity should wait until clinical assessment and stabilization.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 82/100
Open AnginaRationale
Active or unstable angina makes exertion unsafe because increased cardiac workload may worsen ischemia; rowing should wait for clinical assessment and stabilization.
- →Heart Valve DiseaseCertaintyLowSourceReference knowledgeTheoretical
With fixed outflow obstruction, the heart may be unable to increase its output adequately during exercise; Indoor Rowing also increases afterload, with a risk of fainting or sudden death.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 82/100
Open Heart Valve DiseaseRationale
Fixed outflow obstruction limits cardiac output response to exercise; rowing increases afterload and risk of syncope or sudden death.
- →Recent Heart Attack (MI)CertaintyLowSourceReference knowledgeTheoretical
During an acute or recent heart attack, before stabilization and medical clearance, Indoor Rowing can raise the heart’s oxygen demand and provoke ischemia or an arrhythmia. After stabilization, exercise should follow an individualized clinical or cardiac-rehabilitation plan.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 82/100
Open Recent Heart Attack (MI)Rationale
During an acute or recent myocardial infarction, before stabilization and medical clearance, rowing can raise myocardial oxygen demand and provoke ischemia or arrhythmia. Exercise after stabilization should follow an individualized clinical or cardiac-rehabilitation plan.
- →Heart ArrhythmiaCertaintyLowSourceReference knowledgeTheoretical
An uncontrolled or symptomatic heart arrhythmia can worsen with exertion and impair cardiac output, so vigorous Indoor Rowing should be deferred until the arrhythmia has been assessed and managed.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 78/100
Open Heart ArrhythmiaRationale
An uncontrolled or symptomatic arrhythmia can worsen with exertion and impair cardiac output; vigorous rowing should be deferred until assessed and managed.
- →Acute Febrile IllnessCertaintyLowSourceReference knowledgeTheoretical
Fever with systemic illness increases cardiovascular and thermoregulatory strain. Strenuous Indoor Rowing during the acute febrile phase can worsen illness or dehydration.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 75/100
Open Acute Febrile IllnessRationale
Fever with systemic illness increases cardiovascular and thermoregulatory strain; strenuous rowing during the acute febrile phase can worsen illness or dehydration.
- →Herniated DiscCertaintyLowSourceReference knowledgeTheoretical
During an acute or unstable phase, the repeated spinal flexion and loading of Indoor Rowing can worsen herniated-disc symptoms or cause further protrusion.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 70/100
Open Herniated DiscRationale
The repetitive spinal flexion and loading in rowing can exacerbate disc herniation symptoms or cause further protrusion during acute or unstable phases.
- →OsteoporosisCertaintyLowSourceReference knowledgeTheoretical
With severe osteoporosis and vertebral fragility, the forward flexion and compressive forces of the Indoor Rowing stroke may increase fracture risk.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 65/100
Open OsteoporosisRationale
Severe osteoporosis with vertebral fragility: the forward flexion and compressive forces of the rowing stroke may increase fracture risk.
Low probability(3)
- →Aortic AneurysmCertaintyLowSourceTheoretical
The repeated, short-term blood-pressure spikes during Indoor Rowing may increase stress on the aortic wall and raise the risk of rupture.
Where the evidence comes from
- Expert opinion
Confidence
confidence 60/100
Open Aortic AneurysmRationale
The acute, repetitive spikes in blood pressure during the rowing stroke can increase wall stress on an aortic aneurysm, raising the risk of rupture.
- →GlaucomaCertaintyLowSourceTheoretical
Indoor Rowing may involve breath-holding and straining during the drive, which elevates pressure inside the eye and can worsen glaucoma or damage the optic nerve.
Where the evidence comes from
- Expert opinion
Confidence
confidence 55/100
Open GlaucomaRationale
Rowing often involves a Valsalva maneuver during the drive, which elevates intraocular pressure. This can exacerbate glaucoma and potentially damage the optic nerve.
- →Retinal DetachmentCertaintyLowSourceTheoretical
In people predisposed to retinal detachment, the rise in pressure inside the eye from breath-holding and straining during Indoor Rowing may increase risk.
Where the evidence comes from
- Expert opinion
Confidence
confidence 55/100
Open Retinal DetachmentRationale
The increased intraocular pressure from breath-holding and straining during rowing may heighten the risk of retinal detachment in predisposed individuals.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.3 listed- Diabetes (General)left out by 2 trials
PubMed links (2)
Left out by one trial each (2)
- Bone Fractureleft out by 1 trial
PubMed links (1)
- Urinary Tract Infectionleft out by 1 trial
PubMed links (1)
Also listed for cardio in general
Precautions from the Cardio page. They are for cardio as a whole and may not all fit indoor rowing.
Long QT Syndrome · Recent Stroke · Rhabdomyolysis · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure) · Cardiomyopathy
Interactions
Dangerous combinations
Highest severity first
- →CaffeineTheoreticalSerious
High-dose caffeine before intense rowing may worsen a rapid heartbeat and raise the risk of arrhythmias, particularly for people with undiagnosed cardiac conditions.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 80/100
Potential performance benefits exist with caffeine, but high-dose use before intense rowing may increase risk of tachycardia and arrhythmias. Read this entry before combining.
Open Caffeine - →DecongestantsTheoreticalSerious
Ephedrine, a potent stimulant, can increase heart rate and blood pressure; combined with high-intensity indoor rowing, it may precipitate arrhythmias, hypertensive crisis, or myocardial infarction, especially in untrained individuals.
- →SupplementsYohimbineTheoreticalSerious
Yohimbine can raise heart rate and blood pressure; combined with strenuous rowing, this may lead to palpitations, arrhythmia, or a marked blood-pressure response.
- →SupplementsSynephrine (Bitter Orange)TheoreticalSerious
Synephrine increases heart rate and blood pressure. Combined with the cardiovascular demands of rowing, it may raise the risk of hypertensive crisis, arrhythmias, or cardiac events.
Where the evidence comes from
- Reference knowledge
Open Synephrine (Bitter Orange)Confidence
confidence 75/100
- →SupplementsKava KavaTheoreticalCaution
Kava’s sedative and muscle-relaxant properties can impair coordination, reaction time, and alertness, increasing the chance of technique errors or injury while rowing.
- →SupplementsValerian RootTheoreticalCaution
Valerian can cause drowsiness and reduce motor coordination, which may compromise safety and performance when used before rowing.
- →SupplementsCBD (Cannabidiol)TheoreticalCaution
CBD may cause drowsiness or dizziness in some users, which can impair coordination on a rowing ergometer. Avoid rowing if these effects occur.
- →SupplementsOmega-3TheoreticalCaution
High-dose fish oil has anticoagulant effects, so bleeding may be more of a concern if a rowing-related strain, fall, or blister causes an injury.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 55/100
Also listed as a synergist — the combination has real benefits, but the risks below apply. Read this entry before combining.
Open Omega-3
Okay to combine with
Highest probability of useful synergy
- →PracticesStrength TrainingCertaintyMediumSourceReference knowledgeComplementary
Strength Training complements rowing by addressing muscle-strengthening alongside aerobic activity, which supports distinct aspects of overall fitness.
- →SupplementsCaffeineCertaintyMediumSourceReference knowledgePotentiating
Taken before exercise, Caffeine may improve endurance performance and reduce perceived exertion in some people.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 70/100
Also listed as dangerous interaction — the combination has benefits but poses risks (especially unsupervised). See the dangerous entry for safety information.
Open Caffeine - →PracticesCardioCertaintyMediumSourceReference knowledgeComplementary
Adding other forms of Cardio, such as cycling or swimming, can vary loading while supporting aerobic-base development and helping avoid overuse injury.
- →SupplementsBeta-AlanineCertaintyMediumSourceReference knowledgePotentiating
Beta-Alanine may delay fatigue during high-intensity rowing by buffering acidity within muscle.
- →SupplementsWhey ProteinCertaintyMediumSourceReference knowledgeAdditive
After rowing, adequate protein intake may support muscle protein synthesis and recovery, particularly when training volume or intensity is high.
- →SupplementsBeetroot ExtractCertaintyMediumSourceReference knowledgePotentiating
Dietary nitrates in Beetroot Extract may improve rowing economy and time-trial performance by supporting blood-vessel widening and oxygen efficiency.
- →SupplementsCitrullineCertaintyMediumSourceReference knowledgePotentiating
Citrulline may support blood flow and oxygen delivery during prolonged rowing by increasing nitric oxide production.
Medium probability(14)(5)(9)
- →PracticesPilatesCertaintyMediumSourceReference knowledgeComplementary
Pilates may support rowing technique through improved core stability and pelvic alignment, while reducing the risk of lower-back strain.
- →PracticesMobility TrainingCertaintyMediumSourceReference knowledgeComplementary
Mobility Training for the hips, thoracic spine, and shoulders may allow a fuller, more efficient rowing stroke and reduce injury risk.
- →SupplementsOmega-3CertaintyMediumSourceReference knowledgeComplementary
Omega-3 may help with post-exercise inflammation and muscle soreness between intense rowing sessions, while also supporting joint health.
Where the evidence comes from
- Reference knowledge
Confidence
confidence 60/100
Also listed as a dangerous interaction — the combination has benefits but carries risk (especially unsupervised). See the dangerous entry for safety information.
Open Omega-3 - →PracticesDynamic StretchingCertaintyMediumSourceReference knowledgeComplementary
A gradual warm-up with Dynamic Stretching before rowing prepares the body for the session’s work.
- →SupplementsCreatineCertaintyMediumSourceTheoreticalAdditive
Creatine may support the short, powerful drive phase of rowing and repeated sprints by increasing phosphocreatine stores and helping regenerate ATP.
- →SupplementsSodium BicarbonateCertaintyMediumSourceTheoreticalAdditive
Sodium Bicarbonate may delay muscular acidity during high-intensity rowing, potentially extending time to exhaustion in 500m to 2000m efforts.
- →PracticesBreathworkCertaintyMediumSourceTheoreticalComplementary
Breathwork may support rowing’s rhythmic, demanding breathing pattern by strengthening respiratory muscles, improving CO2 tolerance, and increasing breathing efficiency, with potential benefits for endurance and stroke consistency.
- →SupplementsMagnesiumCertaintyMediumSourceTheoreticalComplementary
Magnesium supports muscle relaxation and electrolyte balance; supplementation may reduce cramp frequency and muscle tension during prolonged rowing sessions.
- →SupplementsPotassiumCertaintyMediumSourceTheoreticalComplementary
Because potassium is lost in sweat, adequate intake may help maintain nerve signaling and muscle contraction during long rowing workouts, potentially limiting cramping and fatigue.
- →PracticesActive RecoveryCertaintyMediumSourceTheoreticalComplementary
Easy movement on recovery days can maintain activity while reducing the repeated high-load demands of hard rowing sessions.
- →PracticesFoam RollingCertaintyMediumSourceTheoreticalComplementary
After rowing, Foam Rolling may provide short-term relief from perceived soreness and help maintain range of motion between sessions.
- →PracticesThoracic Spine MobilityCertaintyMediumSourceTheoreticalComplementary
Thoracic Spine Mobility work may help maintain comfortable trunk positioning across repeated rowing strokes.
- →PracticesHip Flexor StretchesCertaintyMediumSourceTheoreticalComplementary
Hip Flexor Stretches may complement the repeated hip flexion of rowing and support comfortable positioning between sessions.
Weakens or is weakened by
Highest probability
- →PracticesStatic StretchingCertaintyMediumSourceReference knowledgeCompetitive
Prolonged Static Stretching immediately before rowing may temporarily reduce muscle power output and stroke force.
- →PracticesFasted TrainingCertaintyMediumSourceReference knowledgeCompetitive
Fasted exercise may reduce performance during prolonged or high-intensity sessions compared with exercising after eating, which could limit rowing workload for some people.
- →SupplementsVitamin C (Ascorbic Acid)CertaintyMediumSourceReference knowledgeCompetitive
High-dose vitamin C may blunt exercise-induced oxidative signaling involved in mitochondrial biogenesis and endurance adaptations.
Where the evidence comes from
- Reference knowledge
Open Vitamin C (Ascorbic Acid)Confidence
confidence 55/100
- →SupplementsVitamin ECertaintyMediumSourceReference knowledgeCompetitive
High-dose vitamin E may interfere with redox-sensitive pathways needed for training adaptations, potentially reducing gains in rowing performance.
How it works
The mechanisms this practice works through25 listed · 0 established- 60-s mean power (W60)Anaerobic metabolismproposed
W60, reflecting phosphogenic and glycolytic energy systems, showed the highest correlation with 2000-m rowing performance.
- Anaerobic powerGlycolytic metabolismproposed
Advancement of biological maturation increases efficiency of glycolytic metabolism, leading to higher anaerobic power and improved 2,000-m performance.
- Atrial structureCardiac remodelingproposed
Approximately half of elite rowers exhibit mildly enlarged left and right atria, but with preserved atrial function as indicated by normal strain values.
- Blood lactateMetabolicproposed
At matched submaximal power outputs, blood lactate is similar between rowing and cycling, but at equivalent VO2, cycling produces higher blood lactate due to less muscle mass activation.
- Blood lactate accumulationLactate metabolismproposed
Lower blood lactate accumulation was associated with lower ECR and better performance, possibly reflecting better mitochondrial function.
- Brachial arteryLocal vascular remodelingproposed
12 weeks of upper-body rowing exercise increased brachial artery diameter, suggesting localized structural adaptation in the trained limb, likely due to shear stress stimulus on the vascular endothelium.
- Brachial artery resting diameterVascular remodelingproposed
Increased resting brachial artery diameter after 12 weeks, suggesting structural outward remodeling of the conduit artery supplying active upper limbs.
- Carbohydrate oxidationEnergy metabolismproposed
Elite rowers predominantly utilize carbohydrates even during low-intensity (zone 1) training, with carbohydrate oxidation contributing 46-68% of energy at zone 1 and up to 100% at maximal intensity.
- Cortisol secretionHypothalamic-pituitary-adrenal (HPA) axis activationproposed
Competition-induced stress activates the HPA axis, leading to increased salivary cortisol levels, particularly during indoor races.
- Elbow flexor musclesPeripheral fatigueproposed
Maximal rowing in normoxia reduced electrically evoked twitch force, indicating peripheral fatigue, which was attenuated with hyperoxia.
- Fat oxidation capacityMetabolic flexibilityproposed
Rowers with lower ECR had higher fat oxidation, suggesting better metabolic flexibility and possibly higher slow-twitch fiber recruitment.
- Frontal lobeCerebral oxygenationproposed
Maximal rowing in normoxia decreased frontal lobe oxygenation, which was maintained at resting levels with hyperoxia.
- Heart rateCardiovascularproposed
Motor rowing resulted in a significantly lower heart rate percentage compared to fixed rowing at higher work rates, suggesting reduced cardiac burden.
- Hip and knee musculatureMuscle strengtheningproposed
Computer-aided rowing exercise improved hip abductors, adductors, flexors, extensors, and knee flexors and extensors strength.
- Muscle glycogen storesGlycogen metabolismproposed
A single 100-min zone 1 rowing session can deplete glycogen stores to 54-75% of initial values, requiring 20-24 hours for full restoration.
- Plasma pHBlood buffering capacityproposed
Bicarbonate administration increases blood buffer capacity, attenuating the decrease in plasma pH during maximal exercise.
- Pulmonary oxygen uptake fast component time constant (τ1)VO2 kineticsproposed
Prior exercise accelerates pulmonary VO2 kinetics, reducing the time constant of the fast component (τ1) during subsequent exhaustive exercise.
- Salivary testosteroneEndocrine response to competition outcomeproposed
Perceived victory in a rowing ergometer competition increased testosterone levels, while perceived defeat decreased them.
- Stretch-shortening cycle (SSC)Neuromuscular maturationproposed
Improvements in SSC efficiency with age, including increases in muscle size, pennation angle, fascicle length, tendon stiffness, motor unit recruitment, and preactivation, leading to enhanced force production.
- Testosterone secretionGonadal axis activationproposed
Competition and physical effort stimulate testosterone release, with higher increases observed after indoor ergometer races.
- Trabecular bone microarchitectureMechanical loadingproposed
FES-rowing provides dynamic loading to the lower limbs, which may stimulate bone formation and prevent trabecular bone loss in individuals with SCI.
- Type II muscle fibersAnaerobic metabolismproposed
Higher recruitment of type II (glycolytic) fibers during high-intensity rowing, with high levels of lactate dehydrogenase (LDH) and mATPase, contributing to anaerobic power production.
- VO2MaxAerobic metabolismproposed
Biological maturation did not significantly affect VO2Max; however, advancing time (training) increased VO2Max in males.
- VO2peakCardiovascularproposed
Elite rowers can achieve similar VO2peak on rowing and cycle ergometers, indicating that cycling can maintain central cardiovascular conditioning.
- VO2peak and peak power outputCardiorespiratory fitnessproposed
12 weeks of upper-body rowing improved VO2peak by 16% and PO_peak by 27%, with improvements evident within the first 6 weeks.
Variations
5 documentedTypical protocol
35 protocolsEstimatedAcross every study of this practice, whatever the variation.
30 min · 3×/week
- Course
- 7 weeks
- Per week
- 90 min
- Intensity
- High
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 14 repeated-course and 13 single-session protocols
100% of the corpus contributed
HIIT Rowing
Advanced8/1045–60 min · 3 times a week
HIIT Rowing
Advanced8/1045–60 min · 3 times a week45–60 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- High
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
The workout alternates 2.5 minutes at ≥95% of 2,000m race pace with 2.5 minutes of easy rowing, repeated for 8 rounds. It is aimed at intermediate to advanced rowers looking to improve performance, with the work intervals emphasizing high intensity and power output.
Equipment: rowing ergometer
not for children,not in pregnancy,caution for older adults
How it's done5 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Warm up for 10 minutes with light rowing and dynamic stretches.
- Set the damper to a moderate setting (4-6) for a balance of resistance and speed.
- Perform 8 rounds of 2.5 minutes at high intensity (≥95% of 2,000m race pace) followed by 2.5 minutes of easy rowing for recovery.
- Maintain a stroke rate of 28-34 during work intervals and 18-22 during recovery.
- Cool down with 5-10 minutes of light rowing and static stretching.
Cues
- · Keep your chest up and shoulders relaxed
- · Explode with the legs at the catch
- · Breathe rhythmically
Common mistakes
- Starting too fast and fading
- Insufficient recovery between intervals
- Poor posture under fatigue
Steady-State Rowing
Beginner8/1030–40 min · 3 times a week
Steady-State Rowing
Beginner8/1030–40 min · 3 times a week30–40 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
This continuous session uses a consistent moderate pace for 20-45 minutes, typically at 60-80% of maximum heart rate. It is described as a foundation for rowing programs and as an option for beginners seeking a consistent cardiovascular workout.
Equipment: rowing ergometer
not in pregnancy
How it's done5 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Adjust the foot straps and damper setting (3-5) on the rowing ergometer.
- Warm up with 5 minutes of light rowing at a slow stroke rate (18-22 strokes per minute).
- Row at a moderate intensity (60-80% of maximum heart rate) for 20-45 minutes, maintaining a consistent pace.
- Focus on proper technique: legs, body swing, arms on the drive; arms, body, legs on the recovery.
- Cool down with 5 minutes of easy rowing and light stretching.
Cues
- · Keep your back straight and core engaged
- · Drive through your heels
- · Don't rush the recovery
Common mistakes
- Using only the arms
- Rounding the back
- Setting the damper too high
Endurance Rowing
Intermediate7/1060–90 min · Daily
Endurance Rowing
Intermediate7/1060–90 min · Daily60–90 min · Daily
Editorial- How often
- Daily
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Sessions last 60-90 minutes at a moderate, conversational pace, with a stroke rate of 20-24. This longer format is aimed at intermediate rowers with a solid fitness base, including those training for long-distance events.
Equipment: rowing ergometer
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Adjust the foot straps and damper setting (3-4) for a comfortable, sustainable resistance.
- Warm up with 10 minutes of easy rowing, gradually increasing pace.
- Row at a moderate, conversational pace (60-70% of max heart rate) for 60-90 minutes.
- Maintain a stroke rate of 20-24, focusing on long, efficient strokes.
- Stay hydrated and take short breaks if needed to maintain form.
- Cool down with 10 minutes of light rowing and stretching.
Cues
- · Keep a relaxed grip on the handle
- · Engage your core throughout
- · Breathe deeply and rhythmically
Common mistakes
- Starting too fast and burning out
- Neglecting hydration
- Slouching as fatigue sets in
Studied protocols2 on file
- 90 min· 5×/week· n=52· A repeated coursePMID 35655957
- 60 min· n=15· Single sessionsPMID 34149463
Sprint Interval Rowing
Expert7/1020–30 min · 3 times a week
Sprint Interval Rowing
Expert7/1020–30 min · 3 times a week20–30 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Very high
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
This version uses 3 sets of 7 x 30-second all-out sprints, with 2.5 minutes of light rowing between sprints and 5 minutes between sets. It is intended for experienced rowers and athletes seeking explosive power and anaerobic capacity.
Equipment: rowing ergometer
not for children,not in pregnancy,caution for older adults
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Warm up thoroughly for 10-15 minutes, including progressive intensity bursts.
- Set the damper to a higher setting (5-7) for maximum resistance during sprints.
- Perform 3 sets of 7 x 30-second all-out sprints, with 2.5 minutes of light rowing between sprints and 5 minutes between sets.
- During each sprint, row at maximum effort, aiming for a stroke rate above 36.
- Focus on powerful leg drive and quick recovery.
- Cool down with 10 minutes of very light rowing and full-body stretching.
Cues
- · Drive explosively with the legs
- · Keep the chain straight
- · Stay controlled during the recovery
Common mistakes
- Not fully recovering between sprints
- Sacrificing form for speed
- Overtraining due to high intensity
Studied protocols2 on file
- 13 min· n=11· Single sessionsPMID 35309081
- n=10· Single sessionsPMID 36984757
Adaptive Seated Rowing
Beginner6/1030–40 min · 3 times a week
Adaptive Seated Rowing
Beginner6/1030–40 min · 3 times a week30–40 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
An adaptive rowing attachment allows the workout to focus on the upper body and core for people with lower-body limitations, including wheelchair users or people with spinal cord injuries. The suggested session is 20-45 minutes at moderate intensity, under appropriate guidance.
Equipment: rowing ergometer, adaptive rowing attachment
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Secure the wheelchair or seat in front of the rowing ergometer with the adaptive attachment.
- Adjust the handle height and footrests (if applicable) to ensure a comfortable reach.
- Warm up with 5 minutes of light rowing using only the arms and upper body.
- Row at a moderate intensity for 20-45 minutes, using a smooth, controlled motion: pull the handle to the chest, then extend arms forward.
- Focus on engaging the back, shoulders, and core muscles.
- Cool down with 5 minutes of easy rowing and upper-body stretches.
Cues
- · Sit upright with a straight back
- · Pull the handle to your lower chest
- · Avoid jerky movements
Common mistakes
- Leaning too far back
- Using momentum instead of muscle
- Not securing the wheelchair properly
How to start
Community experience
Based on 283 public posts from Reddit, Bluesky, YouTube, and Hacker News.
What people report it did
21 outcomes mentioned across 283 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits12
- Weight Management Support71 mentions
- Physical Endurance Increase53 mentions
- Physical Energy Increase23 mentionsnot studied
- Body Composition Improvement22 mentions
- Mood Improvement20 mentions
- Physical Function13 mentionsnot studiedpointed the other way
- Physical Strength Increase11 mentions
- Cardiovascular Health Support8 mentions
- Posture Improvement7 mentions
- Joint Health Improvement6 mentions
- Chronic Pain Reduction6 mentionsnot studied
- Cellular Energy Support6 mentions
Reported side effects9
- Muscle Ache (Myalgia)13 mentions
- Injury Risk Increase9 mentions
- Pain7 mentions
- Muscle Soreness Reduction (DOMS)5 mentions
- Digestive Discomfortnot studied
- Mental Fatiguenot studied
- Heart Rate Increasenot studied
- Skin Rash / Irritationnot studied
- Tendinopathynot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often6 mentions
Intensity13 mentions
Where18 mentions
Session lengthas written
How long they've practisedas written
References
42 screened · 35 analysed · 36 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- Effects of 12 weeks of upper-body rowing exercise on autonomic cardiovascular control and vascular structure in spinal cord-injured humans.Exp Physiol2026RCTCn=15
- Urinary Metabolites Variation After High-Intensity Rowing Training and Potential Biomarker Screening for Exercise-Induced Muscle Damage.Int J Mol Sci2025Observational CohortCn=18
- Acute cardiovascular and muscular response to rowing ergometer exercise in artificial gravity - a pilot trial.NPJ Microgravity2024Crossover RCTCn=12
- Narcissistic coaches and athletes' individual rowing performance.Sci Rep2023Observational Cross SectionalCn=266
- The Time Course of Cardiorespiratory Adaptations to Rowing Indoor Training in Post-Menopausal Women.Int J Environ Res Public Health2023RCTCn=23
- Diagnostics of νLa.max and Glycolytic Energy Contribution Indicate Individual Characteristics of Anaerobic Glycolytic Energy Metabolism Contributing to Rowing Performance.Metabolites2023Observational CohortCn=10
- Physiological mechanisms of muscle strength and power are dependent on the years post obtaining peak height velocity in elite juniors rowers: A cross-sectional study.PLoS One2023Observational Cross SectionalCn=235
- Rowing exercise increases cardiorespiratory fitness and brachial artery diameter but not traditional cardiometabolic risk factors in spinal cord-injured humans.Eur J Appl Physiol2023RCTCn=17
- Can the 20 and 60 s All-Out Test Predict the 2000 m Indoor Rowing Performance in Athletes?Front Physiol2022Observational Cross SectionalCn=17
- Estimation of Cerebral Hemodynamics and Oxygenation During Various Intensities of Rowing Exercise: An NIRS Study.Front Physiol2022Observational CohortCn=11
Show all 36 references
- Is the Energy Cost of Rowing a Determinant Factor of Performance in Elite Oarsmen?2022Observational CohortCn=21
- Dose of Bicarbonate to Maintain Plasma pH During Maximal Ergometer Rowing and Consequence for Plasma Volume.2022Crossover RCTCn=7
- The Effect of Hyperoxia on Central and Peripheral Factors of Arm Flexor Muscles Fatigue Following Maximal Ergometer Rowing in Men.2022Crossover RCTCn=11
- Influence of Advancing Biological Maturation on Aerobic and Anaerobic Power and on Sport Performance of Junior Rowers: A Longitudinal Study.2022Observational CohortCn=52
- High Energetic Demand of Elite Rowing - Implications for Training and Nutrition.2022Observational CohortCn=14
- Effects of Music Volume Preference on Endurance Exercise Performance.2022Crossover RCTCn=12
- Effects of computer-aided rowing exercise systems on improving muscle strength and function in older adults with mild knee osteoarthritis: a randomized controlled clinical trial.2022RCTCn=38
- Performance Prediction Equation for 2000 m Youth Indoor Rowing Using a 100 m Maximal Test.2021Observational Cross SectionalCn=12
- Irisin, Fibroplast Growth Factor-21, and Follistatin Responses to Endurance Rowing Training Session in Female Rowers.2021Observational CohortCn=15
- The Effect of Inspiratory Muscle Warm-Up on VO2 Kinetics during Submaximal Rowing.2021Crossover RCTCn=10
- High-Intensity Interval Training and Sprint-Interval Training in National-Level Rowers.2021Crossover RCTCn=24
- Predicting the 2000-m Rowing Ergometer Performance from Anthropometric, Maximal Oxygen Uptake and 60-s Mean Power Variables in National Level Young Rowers.2020Observational Cross SectionalCn=15
- Effects of FES-Rowing Exercise on the Time-Dependent Changes in Bone Microarchitecture After Spinal Cord Injury: A Cross-Sectional Investigation.2019Observational Cross SectionalCn=13
- Tandem Androgenic and Psychological Shifts in Male Reproductive Effort Following a Manipulated "Win" or "Loss" in a Sporting Competition.2018Quasi ExperimentalCn=38
- Differences in Physiological Responses During Rowing and Cycle Ergometry in Elite Male Rowers.2018Crossover RCTCn=20
- Speckle tracking-derived bi-atrial strain before and after eleven weeks of training in elite rowers.2018Observational CohortCn=15
- A trade-off between cognitive and physical performance, with relative preservation of brain function.2017Crossover RCTCn=62
- Influence of prior exercise on VO2 kinetics subsequent exhaustive rowing performance.2014Crossover RCTCn=6
- A Physiological and Kinematic Comparison of two Different Lean Back Positions During Stationary Rowing on a Concept II Machine.2013Crossover RCTCn=14
- Development of a motor driven rowing machine with automatic functional electrical stimulation controller for individuals with paraplegia; a preliminary study.2012Crossover RCTCn=10
- Cultivating Leadership and Teamwork in Medical Students Through Rowing: A Phenomenological Study.2024QualitativeDn=40
- Testosterone:cortisol ratio as a predictor of podium in adolescent rowing athletes.2023Observational CohortDn=17
- Case Report: Adjusting Seat and Backrest Angle Improves Performance in an Elite Paralympic Rower.2021Case reportDn=1
- Timing and Modulation of Activity in the Lower Limb Muscles During Indoor Rowing: What Are the Key Muscles to Target in FES-Rowing Protocols?2020Observational Cross SectionalDn=20
- Effects of Indoor Rowing Exercise on the Body Composition and the Scoliosis of Visually Impaired People: A Preliminary Study.2015Quasi ExperimentalDn=20
- Expert knowledge synthesis