Indoor rower to build upper body

I used to love the Concept II rower and would quite often row a half marathon on it as we had one in the gym at work.

Whilst it is an all over workout I wouldn't say it is especially targeting upper body, more the legs with the initial stroke.

It's great fun though and I'd use one for conditioning on top of weights no problem.

To build the upper body, weights offer by far the biggest potential.

Thanks, we have a couple of barely touched C2s in the gym, but yeah that's where I'm coming from, using it to complement the weights rather than running as much which could take away from what the weights are doing

Also good for stomach muscles.

Pull-ups are good for building upper body as it works all the muscle groups together - swap under/over and narrow/wide for a complete workout.

Yes, but sets of pullups are a completely different exercise 'type' to spending time on the rowing machine.... unless you can do pullups fairly continually for 40 minutes or so. (I can't)

When I had a C2 I didn't use it a lot, but I thought it was very effective using it a couple of times a week

If your upper body strength is a bit weak you might be more likely to hurt yourself than help yourself by rowing. I’d suggest getting some dumbbells and/or doing things like press-ups and dips, chins etc.

Depends on what you want. I used to be pretty chunky when I played rugby and hit the weights. Now slimmer build but use a suspension trainer which is tough and a good core work out.
Happy with my physique, under the Xmas excess.
It'll be gone by end of Jan hopefully.

Stick to the one at the gym, they make a terrible clothes horse

Doing some rowing to replace some running is a good move IMO.

Don't think it will help you bulk up though.

I loved the rower in my gym but haven't renewed my gym membership since covid.

There are concept rowing records available online arranged by age category, they gave me a bit of motivation!

So one of these over a turbo?

Hmmm.

For tips on how to row check Dark Horse Rowing on YouTube

I Row C2 (Gym at work) and WaterRower (at home), and have literally 10's of millions of meters logged.

They aren't really machines to build your strength. Rowing is a technique based workout, that is fantastic for cardio fitness and endurance. When you row effectively you're using nearly every muscle group in the body to make the stroke happen. Focusing on a legs-core-upper-arms action gets the power delivered smoothly through the entire stroke.

You will find that its the heart/lungs that suffer the most as the effort is shared between all of your muscles.

Despite my rowing, I still have noodles for arms and cannot do more than 3-5 pull ups (I blame heavy legs!).

So one of these over a turbo?

I’ve a c2 and it’s a great machine,but compared to a smart turbo on zwift or something I’d say it’s possibly the most boring thing ever.

Although if you were plumbed into a rowing sim it may be more interesting.

It’s a nice to have to mix it up but I can only cope with around a 1/2 hour session or 2 of them different times in a day whereas 1-2 hours on the zwift was pleasurable.

I have a C2 but as others have said it isn't a strength tool, but very good for toning and fitness. Buy a good 2nd hand one, safe in the knowledge you can sell it later and not lose any money.

I find a mixture of long steady sessions and intervals is great for base fitness and power on the bike. It transfers over really well. You will get a new found respect for pro rowers.

My 'favourite' sessions are 10km with 100m sprints, 900m recovery or 100m sprints, 1min rests. 2km and 5km time trials are grim...C2 have various challenges which are fun. Lots of forums etc for motivation as well.

Technique is key, I still have lots to learn about consistency after 2 years of use. Use mine mostly in the winter as I hate the thought of doing a sport I'd typically do outside, inside.

Thanks all, I ride to work 15 miles each way 3 times a week most weeks so coming home to ride the turbo or rollers didn't really appeal any more, especially since not wanting to get back in the bunch with the cat 2/3s.

Im really enjoying the gym, Ive done enough training rides through the winter in the rain for it really not to be fun anymore, but yeah didn't want to spend hours lifting then stripping it all off again doing endurance runs.

HIIT sessions could be another go-er but I'm lucky if I can get back for a class, and having loved swimming outdoors in the summer the chlorine fog didn't appeal through the rest of winter...although, we do have that 50m pool just near work, that could be an option

So with the C2 it was really cardio, but not the 1hr+ runs I'd usually do when it's time to get rid of the flab.

Also def not buying one, there's 2 in the gym that are mostly untouched and the gyms 10 mins walk from the house so I'm covered

My ‘favourite’ sessions are 10km with 100m sprints, 900m recovery or 100m sprints, 1min rests. 2km and 5km time trials are grim…C2 have various challenges which are fun. Lots of forums etc for motivation as well.

TBH I did try to explain to Mrs DoD the grimness of watching the numbers count down as the the energy is sucked from your body, I think like all this stuff you have to be laser focussed and she didn’t get it.

You won't build strength using a rower if you are already doing plenty of cardio why not use the spare time to do some actual strength training?

Clean and press, dips pull up etc.

Although if you were plumbed into a rowing sim it may be more interesting.

There is the exr sim, I had a go on it in beta phase a couple of years ago, there wasn't much to it at the time, but if the have expanded the world far beyond the single lake that there was it would be worth a look.

https://exrgame.com

<span style="font-size: 0.8rem;">I have c2 rowerg, bikeerg and skierg, and I now mainly use them for the ergathlon feature. Although I am also finding the bike erg better for keeping in zone 2 on zwift than the kickr, there is something about the fan drive that just seems to create a more natural pedalling sensation.</span>

I used to row (a lot) as a student and the one thing I always hated was the ergo. Soul sapping numbers and can be an injury magnet if you push hard with poor technique. In a boat if you push hard with poor technique you create splash, not forward power so it shows up, on the ergo you can mash your back.
Also a lot of rowers suffer from bad backs due to insufficient core strength (yes I did sometimes too) as you build a strong back but less stomach muscles. This is even worse on the ergo where you don't need to roll your weight onto your feet for balance and can actually pull yourself back up the slide. If you use one a lot then you have to do core exercises or risk injury.
It does need some arm strength but generally power comes from legs and back (which is mainly bum and back of leg muscles). To get stronger arms for rowing you do bench pulls. Think opposite of bench press so lie on your front and pull a bar up to the bench.
In my opinion if you can't see the attraction of zwift then don't go near an ergo.
If you want to spend hours going down a rabbit hole of training and technique then take up rowing. I loved it but it is an esoteric sport for flat water and can be a bit all or nothing. Going fast in a good crew is a real buzz. Struggling in a rocking boat with a mismatched crews sucks, but nothing like being on an ergo sucks.

^ +1. Rowing can be ace. Ergos and worst of all, ergo tests are hateful things. Best avoided.

Go bouldering instead and have some fun.

I row 30km a week on a Concept 2 in the garage. It's barely keeping my gut in check and defo no Schwarzenegger torso.