How to row without a rower at home in 2022

As Coluche would have said, here is a good question: How to row without a rower at home?

I promise you that I didn't smoke the carpet, my question is almost serious… Because you can't afford to invest more than 500 euros in a good quality rowing machine. And buying a low-end rowing machine is pretty much like throwing your money away.

Let's be clear, I have nothing against buying a rower, quite the contrary. It's fabulous equipment and this movement works 86 % of the muscles of the body at the same time. 

Who says better ?

But I repeat, there is no point in buying a rower first price. 

As I had promised, today I offer you a much cheaper alternative to achieve almost the same result. However, you will have to invest around 40 euros, but it is already 12 times less than the first good rowers on the market.

Come on, let's make you discover the Sport Chez Soi technique to have the benefits of the rowing machine for cheap.

SmartWorkout Elite

How to row without a rower?

rowing without a rower

In fact, just remember that the rowing machine works the chest and the legs at the same time. 

You could say that it combines the effects of rowing and squats. And that's exactly what I suggest you do with a simple rubber band and a door anchor. It is a movement that you can compare to burpees in muscle performance. But it is less brutal for a beginner…

Rowing without a rower is quite simple:

  1. Hang your door anchor just above the handle.
  2. Choose a resistance band that's strong enough for you, but still allows you to do long reps. For the video below, I had chosen the 30 pounds bands, which makes a resistance of 13.6 kg per arm, but you must choose according to your abilities and your goal for the day. Remember that the goal here is to do a relatively long session.
  3. Straighten your arms to put the band in resistance from the start of the movement and lean back slightly to keep a good balance during the exercise.
  4. Spread your legs shoulder-width apart or a little more.
  5. Squat while bringing the handles back. Be sure to pull your shoulders back to bring your shoulder blades together.
  6. Return to the initial position and repeat until you are no longer thirsty...
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Once you get the hang of the move, you can do HIIT (high intensity) workouts, just like you would with a rowing machine.

But it will be even more difficult because the effort on the legs is greater in this exercise.

Your HIIT session

Warming up

Warm up gently for 3 minutes without forcing.

1st interval (6 minutes)

  1. 30 seconds full
  2. 30 seconds quiet (recovery)
  3. Repeat 6 times

2nd interval (2 minutes)

  1. 20 seconds full
  2. 10 seconds quiet (recovery)
  3. Repeat 4 times

3rd interval (6 minutes)

  1. 15 seconds full
  2. 15 seconds quiet (recovery)
  3. Repeat 12 times

4th interval (2 minutes)

  1. 20 seconds full
  2. 10 seconds quiet (recovery)
  3. Repeat 4 times

5th interval (6 minutes)

  1. 30 seconds full
  2. 30 seconds quiet (recovery)
  3. Repeat 6 times

End of session

At the end of the session, catch your breath for 2 minutes to let your heart rate come down gently.

Equipment for rowing without a rower

In fact, you don't need much, as I told you in the introduction. A simple kit such as those shown below will suffice.

This is further proof that you can do great sessions at home with little equipment and at a lower cost. If you have tried this exercise, write to me at stephane@sportchezsoi.com to tell me what you thought.

Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
GJELEMENTS Resistance Bands - Set of Resistance Bands...
TOMSHOO Bodybuilding Elastic Band 5 Resistance Bands + 1...
Our rating
2,5/5
4/5
4/5
Current price
35,99 €
49,99 €
33,99 €
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Visual
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Description
TheFitLife 150lbs Resistance Bands - Fitness Resistance Band...
Our rating
2,5/5
Current price
35,99 €
Click for more information
Visual
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Description
GJELEMENTS Bodybuilding Elastics - Set of Resistance Bands...
Our rating
4/5
Current price
49,99 €
Click for more information
Visual
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Description
TOMSHOO Resistance Bands 5 Resistance Bands + 1...
Our rating
4/5
Current price
33,99 €
Click for more information
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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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