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How to do Rowing Exercise at Home without Machine?

There is no doubt that the rowing machine is one of the world’s high-quality full-body cardio machines. But the main reason why many people do not use the device is the high price and gym membership.

For those of you who can’t go to the gym or buy a rowing machine due to lack of money or time, our today’s article is one of them. Today will discuss how to do rowing exercises at home without a machine. So if you want to get your rowing machine exercise without any device and get the benefits, then stay with it till the end.

How to do rowing exercise at home without machine?

This section will discuss the rowing machine exercise alternative at home. Here will discuss some ways to exercise without a rower machine. Hence, keep learning!

Squat Row Without machine

The first thing you need to do to start this rowing exercise without a device is to choose an exercise band or resistance band and a fixed place to attach it. Wood thinks the main thing for these activities is to keep the body position and focus right.

Tips on how to do it the right way:

  • First, attach your band tightly to the door handle or window grille at waist height.
  • Now stand with your feet slightly wider than your hips and make sure your back is straight and your knees are slightly bent.
  • Now hold the fitness band tightly with both hands.
  • The most critical moment of this exercise is to grab the band, move your body backward, and make sure that your band is aroused and both arms are extended towards the front.
  • Squat down so that your hamstrings are straight on the floor and push the band towards the body until arms are by your side.
  • Now go back to the starting position and keep doing it.

The single-arm row

This single-arm row exercise is almost like a squat row exercise; the only difference is that it has to be done with one hand. But it can also be a great abs exercise if you do it the right way. So let’s see how to do it the right way.

Tips on how to do it the right way:

  • Attach the fitness band tightly to the tight spot like a squat row.
  • Now hold your fitness band tightly with your left hand and extend it backward so that your band gets excited and your arms continue to expand forward.
  • To do this exercise, the right knee should be bent at 90 degrees, and the left leg should be behind at an angle of 45 degrees.
  • Now pull your band back and hold the right arm forward to keep the balance and keep the right leg straight.
  • Go back to the starting position and keep doing it.

Rowing machine alternative at home

The rowing machine is the best way to build muscle and burn calories, and it is the ideal piece of equipment in the fitness community. But, expensive gym fees and small home space make your work difficult.

A solution is an affordable rowing machine at home and does not need gym equipment.  Now we will go to discuss the substitute exercise for a rowing machine. We hope it will be great for you. Here is some best substitute exercise for a rowing machine that develops your legs, core, muscles, and shape.

Bent over Row

Bent over row is a simple and effective workout for reducing calories and getting shape. Now we will discuss how to do bent over row exercise in the right way.

  • Use dumbbells with both hands to do the exercise. Now bend your knees slightly and lean your hips forward, remembering to allow your arms to go straight down and keep your hands on your palms.
  • Now straighten your back, press the shoulder blades together, and pull the arms back to bring weight to the upper ribs.
  • Lower the weight back down and repeat.
  • Repeat it 10 to 15

Kettlebell swings

The kettlebell swing is another simple but effective workout for your muscles, including glutes, quads, and core. By doing this exercise, you can improve your maximum body fitness.

  • To start this exercise, you need a Kettlebell or backpack.
  • Stand with your legs and shoulders slightly wider than the width of a kettlebell or backpack inserted between the legs.
  • Now grab the front to bring the kettlebell, backpack to your feet, and pin your arms to the quad.
  • Push your buttocks forward, make good use of the strength of the legs, and push the arms upwards until they bring the level of the backpack closer to the chest.
  • Let the weight go down through the middle of your legs. Keep control of the body and repeat the activity.
  • Repeat it 10 to 15

Inverted Row

The inverted rowing is the most effective workout for your upper body fitness, such as abs, lats, forearms, and traps. If you’re doing this activity regularly, your upper and lower body will be boosted, and you get the confidence to do anything anywhere. How to do this activity is described below!

  • You need a squat rack to do this movement.
  • Set a waist-high barbell on your squat rack, then place the bar in a row with the upper abdomen facing the bottom of the bar.
  • Hold the bar with both hands and straighten your arms.
  • Now move your chest towards the bar as if giving a push-up; remember that your body will straighten while doing the exercise.
  • Repeat it 10 to 15

Kettlebell High pull

The kettlebell high pull exercise is a bit like the kettlebell swing. Kettle Bell Swing As the device is lowered towards the bottom of your legs, the kettlebell high tension exercise is lifted upwards along the face.

How to do rowing exercise at home without machine FAQS

What can I use if I don’t have rowing machine?

Suppose you haven’t any rower for doing row exercise. In that case, you can use bent-over row, kettlebell swings, inverted row, kettlebell high-pull, thrusters, and seated cable row are the best ways to do this exercise without a rowing machine.

How do you make a homemade rower?

Making of rower at home is difficult but possible. Suppose you have a few things, then you can do it and thoroughly enjoy real rowing benefits. These things are dumbbells, skateboards, and resistance bands.

What muscles does rowing work?

The rowing machine is the best fitness equipment that works for your upper & lower body fitness. For developing your total body fitness, rowing is the ideal equipment to improve your entire body.


As a fitness specialist, it is very challenging to answer how to do rowing exercises at home without a machine. But, in this review, we are discussing the substitute exercise for a rowing machine. Suppose you haven’t a row machine for doing this movement you can do a Rowing device alternative at home without a machine. This blog post will help those who want to work out at home without an appliance and save time with money.