OrangeTheory Tulsa fitness trainer explains full-body benefits of rowing machines

Rachel Swepston, a head trainer at OrangeTheory Midtown in Tulsa, walked through the basics of using a water rower and how the movement can be replicated even without access to gym equipment.

Rowing works the entire body

“This is our water rower. I know many people don't have these at home, but it is a great option for a total body workout,” Swepston said. “It's really working everything from your heels up to your shoulders.”

She said rowing mimics everyday movements like bending over to pick something up off the floor.

“Like if you imagine you're to bend over and pick something up off the floor — everything you're using, total body — you're going to feel the same effect on that rowing machine,” she said.

Even if someone doesn't have access to a rower, similar benefits can be achieved with light weights or household items.

“You can grab something light. You grab a couple cans. And it's, again, just like picking something off the floor. You're just kind of driving through your legs, pulling those right up to your chest,” she explained.

Proper form is key

Swepston said the water rower creates resistance through actual water in the tank, allowing for smooth, joint-friendly motion.

“There is actually water in the tank that is creating the resistance rather than setting the resistance with a lever,” she said. “So you can kind of manipulate how much resistance and force is coming through.”

To start, users should sit tall with a proud chest and focus on leg-driven movement.

“You want to start by driving with your legs first. Slight hinge, and then the handle's just gliding right to your chest,” she said. “Then just reverse it.”

Breathing rhythm also matters.

“If you're settling into your breath, it's that exhale back, inhale forward,” Swepston added. “That handle should really kind of be gliding with you.”

A common mistake she sees is people pulling too hard with their arms instead of relying on their legs.

“Your legs are really going for like 60% of that work, and your handle’s just kind of gliding to you,” she said.

Rowing builds endurance and posture

The resistance can also be increased by changing tempo.

“To kind of manipulate the resistance, you just slow it down a little bit,” Swepston said. “So we’ll think one, two, three, and then push.”

As the movement intensifies, the workout engages even more muscle groups.

“You're really working everything from your heels to your shoulders on this machine,” she said.

Swepston said rowing provides both cardio and strength benefits while remaining easy on the joints.

“My heart rate's already rising right now. So it's very low impact. It's very easy on all of your joints,” she said. “And again, you're working total body — so legs, core and arms.”

Functional fitness for everyone

For those working out at home, she recommends practicing the rowing motion as a deadlift-style movement using household items or just body weight.

“It’s functional fitness,” she said. “You're using a lot of little muscles that you might not hit necessarily with body weight alone, just because [of] that extra resistance in the tank.”

Swepston said rowing also encourages focus on breathing and posture, which supports long-term joint and muscle health.

“It just really keeps you focused on your form and your posture and your breathing, which is incredible,” she said.

More from Rachel and OrangeTheory:

1. OrangeTheory trainer shares strength training tips you can do at home or in the gym