Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Choosing the right exercise equipment to incorporate into your fitness routine or home gym can be a rewarding step toward a healthier lifestyle. When it comes to cardio workouts, two popular options stand out: the rowing machine and the stationary bike.
These versatile exercise machines can offer effective ways to engage in low-impact workouts that enhance cardiovascular fitness and contribute to overall well-being.
In this article, we'll dive into the key differences and benefits of rowing machines and stationary bikes, helping you decide which option suits your fitness goals and preferences best.
Table of Contents:
- What Is A Rowing Machine?
- What Muscles Does A Row Machine Work?
- What Is A Stationary Bike?
- What Muscles Does A Stationary Bike Work?
- Rower vs Stationary Bike: Which Is Better?
- What Are The Price Differences?
- Best Rowing Machines
- Best Stationary Bikes
- Summary Of Stationary Bikes vs Rowing Machines
- FAQs
What Is A Rowing Machine?
A rowing machine, often referred to as a rower, is a piece of fitness equipment created to mimic rowing a boat on water. It's an effective way to engage multiple muscle groups while providing a cardiovascular workout.
Imagine a seat attached to a rail, with a handlebar and footrests. Using a rowing machine, you sit on the seat, secure your feet in the footrests, and hold onto the handlebar.
The basic idea is to replicate the rowing motion: you push with your legs, pull the handlebar toward you while leaning slightly back, and finally return to the starting position by extending your arms and bending your knees. This sequence of movements closely imitates the actions required for rowing on water.
Rowing machines offer adjustable resistance levels, which determine how challenging the workout is. Some devices use water or air resistance, while others use magnetic or hydraulic mechanisms. This versatility allows people of different fitness levels to use the machine comfortably.
What Muscles Does A Rowing Machine Work?
Using a rowing machine works a combination of primary and secondary muscles, giving you a well-rounded workout for the entire body.
Primary Muscles Worked:
Here are the main muscles worked when using the rowing machine.
- Leg Muscles (Quadriceps and Hamstrings): When you push against the footrests, your quadriceps (front thigh muscles) extend your knees. As you pull the handlebar, your hamstrings (back thigh muscles) help in bending your knees again.
- Back (Latissimus Dorsi): As you pull the handlebar towards your body, your latissimus dorsi, commonly known as "lats," in your upper back, gets engaged. The lats give you that powerful pulling feeling.
- Core (Abdominals and Lower Back): Your core muscles play a critical role in stabilizing your body during the rowing motion. They help you maintain balance and protect your spine.
Secondary Muscles Worked:
There are also multiple secondary muscles working hard, which include:
- Arms (Biceps and Forearms): While the main force comes from your legs and back, your biceps and forearms also pull the handlebar towards you.
- Shoulders (Deltoids): Your shoulder muscles, specifically the rear delt, help coordinate the movement and contribute to the pulling action.
- Glutes: Your gluteal muscles, or glutes, assist in the initial push against the footrests and provide stability during the rowing motion.
A rowing machine ensures that both your upper and lower body muscles are engaged, creating a balanced and effective full-body workout. For a more detailed look at what muscles a rowing machine works, check out our article: What Muscles Does A Rowing Machine Work?
What Is A Stationary Bike?
Stationary bikes are excellent pieces of training equipment that give a comfortable and effective workout without the need to go outside.
As the name implies, exercise bikes are intended to simulate the cycling experience without traveling from one location to another. It has a similar-looking frame, seat, handlebars, and pedals to a road bike. But it's stationary, so you don't have to worry about balancing. The best part is that they are simple to use. You sit, put your feet on the pedals, and begin pedaling.
You can modify the seat and sometimes the handlebars to adjust for height and comfort. Many stationary cycles come with adjustable resistance levels, pre-programmed programs, and digital displays to track progress.
One of the problems with most forms of aerobic exercise is impact. Running, for example, can be hard on the knees and ankles. However, stationary bikes provide a gentle, low-impact workout on your joints. You can go hard without worrying about accumulating unnecessary pain and soreness.
That said, don't confuse low impact with ineffectiveness. Using a stationary bike to exercise can improve cardiovascular health and fitness, burn calories, and increase stamina. The nice aspect is that stationary bikes are appropriate for people of all fitness levels. You can modify the resistance level to make the workout easier or more challenging, whether a novice or a fitness master. It's a versatile gadget that allows you to tailor the intensity of your workout to your specific needs and goals.
Another benefit of stationary bikes is their portability. Like rowing machines, they can be used anytime, regardless of the weather. They are common in gyms and are popular for home training.
Furthermore, there are numerous different styles to choose from. There are upright bikes, recumbent bikes, and air cycles. Check out our article on the different types of exercise bikes to learn more about each style.
What Muscles Does A Stationary Bike Work?
Similar to using a rowing machine, exercise bikes work a combination of primary and secondary muscles. However, unlike a rowing machine, most stationary bikes primarily work the lower body.
Primary Muscles Worked:
Here's a look at the primary muscles activated on the stationary exercise bike.
- Quadriceps: The exercise bike primarily targets the quads, the muscles on the front of your thigh. The exercise bike works the quads more than any other muscle.
- Hamstrings: While hamstring involvement is less than the quads, they nonetheless perform a primary function throughout the pedaling motion.
- Glutes: The glutes are also a primary muscle involved in pedaling.
Secondary Muscles Worked:
Here are the secondary muscles working on the stationary bike.
- Calves: The calf muscles (gastrocnemius and soleus) are activated during the pedal stroke's downward portion.
- Core Muscles: The core muscles must be engaged to maintain appropriate posture and stability on the exercise bike. On the other hand, recumbent bikes exercise the core less due to the reclined position.
Rowing Machine vs Stationary Bike: Which Is Better?
When deciding between a rower and a stationary bike, it's natural to wonder which is better. However, it's not that simple. Both pieces of exercise equipment have strengths and weaknesses, and ultimately, it comes down to which one you will use more.
Because let's face it, it doesn't matter which piece of cardio equipment is the best workout if you use it as a coat rack. To help you determine which piece of exercise equipment is the best fit for you, take a look at the following sections as they take a look at specific training goals you might have.
Bike vs Rowing Machine: Which Burns More Calories?
Calorie expenditure largely depends on personal characteristics, such as how much you weigh, body composition, fitness level, duration of exercise, and intensity of effort.
The intensity of effort (how hard you go) is significant. If you put in a similar effort for an equal amount of time, the calorie burn differences between a rower and a stationary bike will be minor and will not affect your progress.
That said, a rower incorporates more muscles, so it does burn more calories. A study comparing the two machines found the calorie demands of rowing were higher than cycling at comparative efforts1. However, the air bike might be the exception when comparing rowers vs. stationary bikes.
Here is what one Reddit user had to say about deciding between a rower and an exercise bike: "I made this decision last year. While I enjoy rowing much more, I went with an assault bike. It takes up a lot less space and never fails to make me feel the burn. No regrets! It's evil but effective." (source)
One thing to keep in mind is that some people find they can maintain a higher intensity on an exercise bike, specifically air bikes. If you are looking for equipment that will enable you to get a serious calorie burn, check out our round-up of the 8 Best Air Bikes to find the best one for you.
And, don't forget to pair with one of these 5 Best Assault Bike Workouts!
Rowing vs Cycling For Muscle Building
Neither a stationary bike nor a rowing machine is an excellent muscle-building exercise. Both devices are much better suited for cardiovascular exercise. Nothing beats resistance training when it comes to building muscle.
That said, a stationary bike can help you build a little muscle in your lower body, while a rowing machine can help you add some muscle to your lower and upper body. For those looking to evenly work the upper and lower body, check out our article on the 7 Best Magnetic Rowing Machine Picks.
Focused on your lower body? You've got nothing but great options with these 11 Best Recumbent Bikes, and these 7 Best Folding Exercise Bikes.
Rowing vs Cycling For Weight Loss
Similar to calorie burn, multiple factors go into weight loss. Weight loss comes down to creating a calorie deficit in the body. The popular expression, calories in versus calories out, explains it perfectly. To lose weight, you need to eat fewer calories than you burn.
A rower and a stationary bike can lead to positive weight loss if your diet is in check. The machine that will work best is the one you will consistently use and the intensity at which you use it.
Stationary Bike vs Rowing Machine: What Are The Price Differences?
The price of rowing machines and stationary bikes can vary widely depending on brand, quality, features, and where you purchase them.
The prices range from a couple hundred dollars to a few thousand dollars. It comes down to your budget and how seriously you want to take your cardio workouts.
Recumbent bikes can range from the $200-$250 price point all the way up to $2,600 for premium models, while air bikes tend to range from $400 to $1,000.
You can find multiple rowing machines for under $500, like all of these budget-friendly rowing machines. Some are as low as $240, while a premium magnetic rower may cost closer to $2,200.
What Is The Best Rowing Machine?
One issue many people have when purchasing rowing machines is finding affordable options. Dishing out over a thousand dollars before you know if you will use it consistently can be a tough pill to swallow.
But don't worry. We have an entire article featuring the Best Rowing Machines Under $500 for anyone trying to stick to a budget.
The Merach Magnetic Rower is a great option that you can order on Amazon. Currently priced at $239.99, it has 16 levels of magnetic resistance, won't take up a huge amount of space and can be stored upright, and still manages to have a max weight capacity of 350 pounds.
Electromagnetic resistance system is the next level. The electric magnetic resistance system is quieter, less friction loss, smoother, and more accurate than the traditional physical friction one...
And if space is an issue, check out 7 Best Compact Rowing Machines. I guarantee you'll love the Aviron Strong Series Rower.
What Is The Best Stationary Bike?
There are a ton of different stationary bikes to choose from. With so many options, it's hard to know where to start. You have upright, recumbent, and air bikes, to name a few.
My favorite stationary bike is an air bike. Air bikes are great due to their unique resistance system, which adjusts to your effort level. The harder you pedal, the more resistance you get. Their fan-driven resistance ensures a smooth and limitless challenge, making them suitable for users of all fitness levels.
Additionally, air bikes are often praised for their durability and low maintenance, making them a long-term investment in your fitness journey. For those interested in an air bike, I love the Blitz Air Bike, which is priced at $769.99. It features a weight capacity up to 350 pounds and because it uses a belt-driven steel fan, you'll notice it has an incredibly smooth run.
The Blitz Air Bike is the definitive choice for your home gym. Belt driven with an oversized fan and comes standard with wind guard, bottle and phone holder and a super comfy seat...
To see more great options, take a look at our article on the 8 Best Air Bikes.
And if you'd prefer a recumbent bike, we've got tons of well-researched choices featured in our article on the 11 Best Recumbent Bikes. At $899, the Comfort R Bike is exceptionally comfortable and includes multiple workout programs.
Stationary Bike vs Rowing Machine: A Summary
|
Aspect |
Rowing Machine |
Stationary Bike |
|
Primary Muscles Worked |
Quadriceps |
Quadriceps |
|
Secondary Muscles Worked |
Biceps |
Calves |
|
Benefits |
Engages Upper & Lower Body Muscles |
Primarily Engages Lower Body Muscles |
|
Price Range |
Budget Models: $240 |
Budget Models: $200-$250 |
|
Best Options |
||
|
More Information |
Best Magnetic Rowing Machines |
Best Air Bikes |
FAQs
Here are some common answers to questions about cycling and rowing machines.
Is rowing or cycling better for knees?
Rowing is generally considered better for knees as it's a low-impact exercise that puts less stress on the knee joints than cycling. That said, both activities are easier on the knees than other aerobic exercises like running.
Is rowing a good substitute for cycling?
Yes, rowing can be a good substitute for indoor cycling, providing a similar cardiovascular endurance workout while engaging different muscle groups.
Is a bike or rowing machine better for belly fat?
The stationary bike and rowing machine can help burn belly fat when combined with a proper diet. Rowing can engage more muscle groups, potentially leading to more overall calorie expenditure per unit of time.
Is 30 minutes of rowing enough for weight loss?
Yes, 30 minutes of rowing can contribute to weight loss, especially with a reduced-calorie diet and a regular resistance exercise routine. However, individual weight loss results may vary.
What are the disadvantages of rowing exercise?
Some potential disadvantages of rowing exercise include needing proper technique to avoid strain or injury, the initial learning curve, and the possibility of boredom if not varied with different workouts or activities.
Comparing The Bike vs Rower: A Summary
Picking the right exercise machine for a cardio workout can be a daunting task. But you are already on the right track by reading this article. Hopefully, you feel informed to make an educated decision.
The bottom line is that a stationary bike and a rowing machine are excellent investments in your health and fitness. You really can't go wrong. Whether you choose the versatile rowing machine for its full-body engagement or opt for the low-impact convenience of a stationary bike, what truly matters is finding the exercise equipment that aligns with your fitness aspirations and keeps you committed to a more active lifestyle.
Select the one that resonates with you. Ask yourself: "Which one am I more excited to use?" Once you figure that out, step onto the path of better fitness and enjoy the journey ahead.
Looking for a budget-friendly rowing machine? Check out the 7 Best Rowing Machines Under $500. And, for those interested in recumbent bikes, we've got you covered with the 11 Best Recumbent Bikes. Decided an assault bike is more your style? You can't go wrong with these 8 Best Air Bikes!
References:
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1. Hagerman, F. C., Lawrence, R. A., & Mansfield, M. C. (1988). A comparison of energy expenditure during rowing and cycling ergometry. Medicine and science in sports and exercise.
Kyle Hunt
Author