Rowing Exercises Without a Rowing Machine

The best rowing exercises without a rowing machine are squats, hip thrusts, bent-over rows and planks, done 2 times a week alongside some steady cardio. Together they train the legs, back and core that drive the stroke, even though nothing copies the stroke exactly.

They won’t improve your timing or feel for the handle. If you’re preparing for a 2k test or race, get back on a machine for at least part of your training.

What each stroke phase needs

Stroke phase	What’s working	Exercise that trains it
Catch	Legs loaded, trunk firm	Squats, split squats
Drive	Quads, glutes, hamstrings	Lunges, hip thrusts
Body swing	Hips and lower back	Deadlifts, kettlebell swings
Finish	Lats, upper back, arms	Bent-over rows, band pull-aparts
Recovery	Trunk control	Dead bug, plank

Legs

Rowing is mostly legs, so don’t skip these. Do 2 to 3 sets of 10 to 15.

• Squats. Feet shoulder width apart, sit back and down, drive up through the feet. These mirror the leg drive.
• Lunges. Alternate legs, keeping the front knee tracking over the toes.
• Rear-foot-elevated split squats. Put the back foot on a bench or sofa. Working one leg at a time shows up left-to-right differences.
• Hip thrusts. Shoulders on a bench, drive the hips up. These build the glutes and hamstrings.
• Calf raises. Rise onto the toes slowly and lower under control.

Our guide to building strength in your legs has progressions for when these get easy. Add a slow 3-second lowering phase before you add weight.

Core and back

Take it gently if you have a back problem, and check with a GP or physio first.

• Plank. Hold a straight line from head to heels for 30 to 45 seconds.
• Dead bug. Lie on your back and extend the opposite arm and leg, keeping the lower back steady. Do 8 per side.
• Glute bridge. Lift the hips and squeeze the glutes for 2 seconds at the top.
• Superman. Lie face down and lift arms and legs slightly.
• Seated rock-back. Sit with knees bent, lean back with a straight spine and return, pressing the feet into the floor. It echoes the finish position.

See how to build a stronger core for rowing for more options.

Arms and shoulders

Pulling is the hardest thing to train with no kit, so use whatever you have, even a rucksack filled with books.

• Bent-over rows. With dumbbells, a loaded rucksack or a resistance band. Keep the back flat, hinge at the hips and draw the elbows back. Rowing with resistance bands shows band set-ups.
• Band pull-aparts. These train the upper back. Do 12 to 15 slow reps.
• Press-ups. Use knees or an incline if needed. Rowing does little pushing, so these balance your training.
• Deadlifts or kettlebell swings. If you have the kit and have been shown the technique, these train the hip hinge. Start light.

A 20-minute circuit

Do 3 rounds, twice a week, with 1 minute of rest between rounds. Each round takes about 6 minutes, so 3 rounds plus 2 rests is 20 minutes.

Block	Exercises	Reps or time
Legs	Squats, lunges, glute bridges	12 each
Back and pull	Bent-over rows, band pull-aparts	12 each
Core	Plank, dead bug	30 to 45 seconds, 8 per side
Push	Press-ups	8 to 12

You know it’s the right level if your last 2 reps are hard but tidy. If you could do 5 more, slow down or add load. If form breaks, drop to 2 rounds. On a busy day, 1 round still takes only 6 minutes.

Cardio swaps for the machine

Rowing also trains the heart and lungs, so replace that part with something steady. Our guide to the best alternatives to rowing has more options if you have access to other kit.

Rowing session	Swap	Notes
30 minutes steady	30 minutes brisk walking, cycling or swimming	You should still be able to talk
8 x 1 minute firm, 1 minute easy	The same intervals, running or cycling	Warm up for 5 minutes first
Short hard session	3 rounds of squats, press-ups, mountain climbers, 40 seconds each with 20 seconds rest	Land softly and keep the back flat

For more on mixing activities, read cross-training for rowers.

A sample week

Day	Session
Monday	20-minute circuit
Tuesday	30 minutes steady cardio
Thursday	20-minute circuit
Saturday	40 to 60 minutes steady cardio

Common mistakes

1. Rounding the back during rows and hinges. Hinge at the hips and film a set from the side.
2. Rushing reps. Take 3 seconds on the lowering phase.
3. Skipping legs. The arms only finish the stroke.
4. Lifting too heavy too soon. Add weight only after you’ve hit 15 clean reps.
5. Forgetting rest days. Leave 48 hours between circuits at first, as a rule of thumb.

If you decide to buy a machine, see the rowing machines hub.