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Indoor rowing is one of the most complete full-body workouts you can do. Get honest machine reviews, clear technique guides, and practical training plans to help you get more from every session.

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Honest Machine Reviews

MaxKare Water Rowing Machine Review
Review

MaxKare Water Rowing Machine Review

Water resistance offers a unique feel and sound. We test this budget-friendly option to see if it holds up against premium brands like WaterRower and First Degree.

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Rowing Machine Form: Legs, Core, and Arms Explained
Technique

Rowing Machine Form: Legs, Core, and Arms Explained

Rowing isn't an arm exercise. How the legs, core, and arms each contribute to a smooth, powerful stroke - and the drills that lock it in.

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Rowing Interval Workouts: HIIT Routines That Burn Calories Fast
HIIT

Rowing Interval Workouts: HIIT Routines That Burn Calories Fast

Five interval sessions - from classic 1:1s to Tabata and ladders - with work-to-rest ratios and stroke rates for every fitness level.

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Training

Workouts & Technique

The Ultimate 4-Week Beginner Rowing Plan
Workout Plan

The Ultimate 4-Week Beginner Rowing Plan

A structured, progressive introduction to the erg. Build your cardiovascular base and nail your stroke mechanics without burning out.

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Stop Lower Back Pain: The Correct Stroke Sequence
Technique Fix

Stop Lower Back Pain: The Correct Stroke Sequence

Legs, core, arms. Arms, core, legs. Why 'shooting the slide' is destroying your lower back and how to fix your sequencing today.

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Understanding Split Times (500m Pace)
Data Deep Dive

Understanding Split Times (500m Pace)

What the big numbers on your monitor actually mean. How to pace your workouts and what constitutes a 'good' split time.

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The Science

Why We Row

Does Rowing Burn Belly Fat? The Science of Erg Weight Loss
Physiology

Does Rowing Burn Belly Fat? The Science of Erg Weight Loss

Examining Harvard calorie expenditure data to understand exactly how effective the rowing machine is for targeted and overall fat loss.

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What to Expect in Your First Month of Rowing
Expectations

What to Expect in Your First Month of Rowing

Sore glutes, callused hands, and rapidly improving split times. A realistic timeline for your first 30 days on the machine.

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Why Every Runner Should Own a Rowing Machine
Cross-Training

Why Every Runner Should Own a Rowing Machine

How the zero-impact posterior chain development of the rowing stroke perfectly counteracts the muscular imbalances caused by running.

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Fix It

Something Wrong With Your Machine?

Squeaking, grinding, resistance issues, or back pain after every session - the troubleshooting section covers the most common indoor rowing problems and how to fix them yourself.

Ask Jordan

Have a Question or Disagreement?

If you think I've gotten something wrong, want to suggest a machine I should review, or just have a question about your training - send a message. Every message is read personally.

Advice you can actually trust.

I'm Jordan Lockwood (BSc, CPT) - a certified personal trainer and lifelong rower. I started Rowing Machine Nerd to share clear, reliable guidance on training, technique, and choosing the right machine.

Every guide is grounded in sports science, real coaching experience, and plenty of time on the erg.

More about Jordan
Jordan Lockwood, certified personal trainer and founder of Rowing Machine Nerd