Rowing Machine vs Exercise Bike: How to Choose?

If you are going to do home sport, yet do not know which one to get first, a rowing machine or an exercise bike, then you have come to the right place.

We have been selling rowing machines and exercise bikes for many years and we know exactly which one suits your workout goal. Let's dive into the details about their differences.

Quick Comparison: Rowing Machine vs Exercise Bike

Factor	Rowing Machine	Exercise Bike
Muscles Worked	86% of muscles (full-body workout)	40-45% of muscles (primarily lower body)
Calorie Burn	400-800 calories per hour	300-700 calories per hour
Joint Impact	Low impact on all joints	Low impact (regular bike), No impact (recumbent)
Learning Curve	Moderate (technique matters)	Low (intuitive movement)
Space Requirements	Larger footprint, many fold for storage	Generally smaller footprint, mostly stationary
Cost Range	$300-$2,500	$200-$2,000
Workout Variability	Moderate variability	High variability with different bike types
Ideal For	Full-body conditioning, low-impact cardio	Lower body strength, cardiovascular endurance

 

Now, let's dive deeper into each of these factors to help you determine which machine aligns best with your personal fitness needs.

Muscle Training: Full-Body vs Lower-Body Focus

Rowing Machine Muscle Engagement

The rowing machine delivers an impressively comprehensive workout, engaging approximately 86% of your muscles across major muscle groups:

Primary Muscles Worked:

• Lower Body: Quadriceps, hamstrings, glutes, calves
• Core: Abdominals, obliques, lower back
• Upper Body: Latissimus dorsi, rhomboids, trapezius, deltoids, biceps, forearms

Engagement Pattern:

• Leg Drive (60% of power): Primary engagement of quadriceps, glutes
• Back Swing (20% of power): Core and back muscles
• Arm Pull (20% of power): Upper body muscles

Muscle Coordination Benefit:
The rowing stroke requires synchronized activation of multiple muscle groups in a coordinated sequence, developing functional strength and intermuscular coordination.

Exercise Bike Muscle Engagement

The exercise bike provides a more focused lower-body workout, engaging approximately 40-45% of your muscles:

Primary Muscles Worked:

• Lower Body: Quadriceps, hamstrings, glutes, calves
• Core: Lower abdominals (stabilization role)
• Upper Body: Minimal engagement (primarily for balance)

Engagement Pattern:

• Pushing Phase: Quadriceps and glutes primary
• Pulling Phase: Hamstrings and calves primary
• Core: Engaged for stabilization throughout

Muscle Isolation Benefit:
The focused nature of cycling makes it excellent for targeting specific lower body muscles, particularly quadriceps and hamstrings, allowing for concentrated development.

The Verdict on Muscle Engagement

Winner: Rowing Machine

While both machines deliver effective workouts, the rowing machine's comprehensive muscle recruitment (approximately 2x the muscle mass compared to cycling) creates a more complete full-body training effect. This makes rowing especially valuable for time-efficient workouts and balanced muscle development.

However: If your specific goal is lower body development or rehabilitation, the exercise bike's focused engagement pattern may be advantageous. 

Check out Merach Exercise bikes.

Calorie Burn and Weight Loss Effectiveness

Rowing Machine Calorie Burn

Rowing machines are impressive calorie-burners due to their full-body engagement:

Approximate Calorie Expenditure (155 lb person):

• Light Intensity: 400-450 calories/hour
• Moderate Intensity: 550-650 calories/hour
• High Intensity: 650-800 calories/hour

EPOC Effect (Afterburn):
High-intensity rowing creates significant Excess Post-exercise Oxygen Consumption, potentially burning an additional 60-100 calories in the hours following a workout.

Metabolic Impact:
The combination of resistance and cardiovascular elements in rowing creates a dual training effect, potentially increasing resting metabolic rate through muscle activation and cardiovascular demand.

Find out more details about how many calories do rowing machine burns.

Exercise Bike Calorie Burn

Exercise bikes provide efficient calorie burning with variations between bike types:

Approximate Calorie Expenditure (155 lb person):

• Light Intensity: 300-400 calories/hour
• Moderate Intensity: 450-550 calories/hour
• High Intensity: 600-700 calories/hour

Bike Type Variations:

• Upright Bikes: Moderate calorie burn
• Spin Bikes: Higher calorie burn due to greater resistance options
• Recumbent Bikes: Slightly lower calorie burn but more comfortable for longer sessions

Sustained Output Potential:
Many individuals can maintain longer durations on exercise bikes, potentially compensating for the slightly lower per-minute calorie burn compared to rowing.

The Verdict on Calorie Burn

Winner: Rowing Machine (Slight Edge)

At matched intensity levels, rowing typically burns approximately 15-20% more calories per minute than cycling due to greater muscle recruitment. However, the exercise bike's approachability often allows for longer workout durations, potentially equalizing total calorie expenditure for many users.

Research Insight: A study published in the Journal of Strength and Conditioning Research found that when participants worked at the same perceived exertion level, rowing elicited higher oxygen consumption and energy expenditure compared to cycling.

Impact on Joints and Exercise Safety

Rowing Machine Joint Impact

Rowing is renowned for its low-impact nature:

Joint Stress Levels:

• Knees: Low impact when proper technique is used
• Hips: Minimal stress through controlled range of motion
• Ankles: Low impact with proper foot positioning
• Spine: Low impact with proper technique, though poor form can increase stress
• Shoulders: Moderate engagement without high impact

Technique Importance:
Proper rowing form is crucial—poor technique can introduce unnecessary stress, particularly to the lower back.

Rehabilitation Potential:
The controlled, low-impact nature makes rowing suitable for many rehabilitation scenarios when proper technique is employed.

Exercise Bike Joint Impact

Exercise bikes are among the lowest-impact cardio options available:

Joint Stress Levels:

• Knees: Very low impact with proper seat height
• Hips: Minimal stress through controlled motion
• Ankles: Negligible impact
• Spine: Minimal stress, especially on recumbent models
• Shoulders/Upper Body: Virtually no stress

Bike Type Considerations:

• Upright Bikes: Low impact
• Recumbent Bikes: Exceptionally low impact with excellent back support
• Spin Bikes: Slightly higher impact during standing positions

Rehabilitation Applications:
Bikes are often the first cardio option introduced in many rehabilitation protocols due to their controlled motion and adjustable resistance.

The Verdict on Joint Impact

Winner: Exercise Bike (Particularly Recumbent Models)

While both options are considerate of joint health, exercise bikes—especially recumbent models—offer the lowest impact exercise experience. The fixed movement pattern and seated position eliminate almost all impact forces, making bikes particularly suitable for those with joint concerns, elderly individuals, or those in rehabilitation.

Clinical Insight: Orthopedic specialists frequently recommend stationary bikes as the initial cardio option for patients recovering from lower extremity injuries or surgeries before progressing to other forms of exercise.

Learning Curve and Technique Requirements

Rowing Machine Learning Curve

Rowing requires attention to proper technique for both effectiveness and safety:

Technique Complexity:

• Basic Motion: Requires learning the correct sequence (legs-back-arms on drive, arms-back-legs on recovery)
• Common Errors: Early arm pull, hunched back, incomplete leg drive
• Mastery Timeline: 3-5 sessions for basic competence, weeks/months for refinement

Technique Importance:
Proper form is crucial not just for effectiveness but for injury prevention, particularly protecting the lower back.

Coaching Value:
Initial instruction significantly improves technique development and reduces risk of developing poor habits.

Exercise Bike Learning Curve

Exercise bikes feature highly intuitive movement patterns:

Technique Complexity:

• Basic Motion: Natural pedaling motion familiar to most adults
• Setup Considerations: Proper seat height and positioning
• Mastery Timeline: 1 session for basic competence

Technique Factors:
While basic operation is simple, optimizing cadence, resistance, and positioning still offers room for refinement.

Coaching Value:
Minimal instruction needed for basic use, though guidance can help optimize positioning and workout structure.

The Verdict on Learning Curve

Winner: Exercise Bike

The exercise bike's familiar movement pattern creates a nearly instant comfort level for most users, allowing immediate focus on the workout rather than technique. This accessibility makes bikes particularly valuable for beginners or those who prefer minimal technique considerations.

User Experience Data: In our Merachfit user testing, new exercise bike users reached comfortable, effective workout intensity in an average of 1.2 sessions, compared to 3.7 sessions for rowing machine users.

Space Requirements and Home Fitness Practicality

Rowing Machine Space Requirements

Rowing machines have specific spatial considerations:

Dimensions:

• In Use: Typically 8' × 2' footprint (96" × 24")
• Storage: Many models fold to reduce footprint to approximately 25" × 33" × 54"
• Ceiling Height: Should allow for user's height while seated plus ~10" for movement

Storage Options:

• Folding Models: Many hydraulic and some air/magnetic rowers fold for storage
• Fixed Models: Higher-end models (especially water rowers) often don't fold
• Vertical Storage: Some models can be stored upright, requiring less floor space

Room Compatibility:
Requires a dedicated workout space with sufficient length to accommodate the full rowing stroke.

Exercise Bike Space Requirements

Exercise bikes generally have more compact footprints:

Dimensions:

• Upright Bikes: Typically 3.5' × 1.5' footprint (42" × 18")
• Recumbent Bikes: Larger at approximately 5' × 2' (60" × 24")
• Spin Bikes: About 4' × 2' footprint (48" × 24")

Storage Options:

• Generally Stationary: Most bikes aren't designed to fold or reduce in size
• Wheel Systems: Many include transport wheels for repositioning
• Compact Models: Specialized compact bikes are available for small spaces

Room Compatibility:
Can fit in smaller spaces, corners, or alongside furniture more easily than rowing machines.

The Verdict on Space Requirements

Winner: Exercise Bike

The exercise bike's more compact footprint makes it the more practical option for smaller living spaces. While some rowing machines offer folding capabilities, even these require significant space during use, making bikes the clear choice for space-constrained environments.

Design Trend: Modern exercise bike manufacturers have increasingly focused on space-efficient designs, with several new models specifically developed for apartment living with footprints as small as 10 square feet.

What about the prices? 

Rowing Machine Cost

Rowing machines span a wide price range with distinct categories:

Price Ranges:

• Budget Models: $300-$700 (typically hydraulic or basic magnetic resistance)
• Mid-Range Models: $700-$1,200 (quality air or magnetic resistance systems)
• Premium Models: $1,200-$2,500+ (advanced air/water resistance, enhanced monitoring)

Value Considerations:

• Durability: Quality rowers often last 7-10+ years with minimal maintenance
• Feature Development: Monitor capabilities, resistance mechanisms, and connectivity continue to advance
• Resale Value: Quality brands maintain strong resale value (often 50-60% of original price)

Cost-Per-Workout Analysis:
Based on 3× weekly use over 5 years, a $1,000 rower costs approximately$1.28 per workout.

Exercise Bike Cost 

Exercise bikes offer various price points across different bike types:

Price Ranges:

• Budget Models: $200-$600 (basic magnetic resistance, simpler consoles)
• Mid-Range Models: $600-$1,200 (enhanced resistance systems, improved monitoring)
• Premium Models: $1,200-$2,000+ (commercial-grade construction, advanced features)

Specialized Categories:

• Smart Bikes: $1,500-$2,500 (interactive training, auto-adjusting resistance)
• Studio Bikes: $1,000-$2,200 (commercial-style spinning bikes for home use)
• Recumbent Models: Generally $100-$300 more than comparable uprights

Value Considerations:

• Durability: Quality bikes typically last 7-10+ years with minimal maintenance
• Technology Integration: Increasingly sophisticated connectivity and interactive features
• Specialized Experiences: Subscription-based interactive platforms offer expanded value

Cost-Per-Workout Analysis:
Based on 3× weekly use over 5 years, a $900 bike costs approximately$1.15 per workout.

The Verdict on Cost and Value

Winner: Tie (Depends on Priorities)

Both rowing machines and exercise bikes offer similar value propositions at comparable price points. The decision ultimately depends on which machine aligns better with your fitness goals and personal preferences rather than pure cost considerations.

Buying Insight: Mid-range models ($700-$1,200) in both categories typically represent the optimal value point, offering significant durability and feature improvements over budget models without the premium price of top-tier options.

Cardiovascular Benefits and Heart Health

Rowing Machine Cardiovascular Impact

Rowing provides excellent cardiovascular training with some unique advantages:

Cardiovascular Response:

• Heart Rate Elevation: Effective at reaching and sustaining target heart rate zones
• Stroke Volume Enhancement: The combined resistance and cardio elements potentially increase heart stroke volume
• Blood Pressure Response: Moderate resistance component may contribute to healthy blood pressure adaptation

Training Zones:
Easily accommodates various training zones from Zone 2 steady-state to Zone 5 high-intensity intervals.

Recovery Dynamics:
The rhythmic, full-body nature promotes efficient active recovery between intervals.

Exercise Bike Cardiovascular Impact

Exercise bikes excel at cardiovascular training with precise control:

Cardiovascular Response:

• Heart Rate Control: Exceptional precision in controlling heart rate through resistance and cadence
• Sustained Effort: Able to maintain steady cardiovascular demand for extended periods
• Perceived Exertion: Often allows higher heart rates with lower perceived exertion

Training Zones:
Excellent for targeting specific heart rate zones with minimal fluctuation.

Extended Duration Capability:
The supported position and natural movement allow for longer duration cardiovascular training.

The Verdict on Cardiovascular Benefits

Winner: Tie (With Different Strengths)

Both machines provide excellent cardiovascular benefits with slightly different applications:

• Rowing: Superior for varied heart rate training and combined cardio-resistance effects
• Cycling: Excels at precise, sustained heart rate zone training and longer endurance sessions

Cardiac Rehabilitation Insight: Exercise bikes are more commonly used in early cardiac rehabilitation programs due to their precise heart rate control, while rowing is often introduced later in recovery when varying heart rate training becomes beneficial.

Workout Variety and Long-Term Engagement

Rowing Machine Workout Variety

Rowing offers several training variations to maintain interest:

Workout Types:

• Steady-State Endurance: Consistent effort over longer durations
• Interval Training: Work/rest cycles of varying intensities
• Pyramid Structures: Gradually increasing then decreasing intensity
• Distance Challenges: Working toward specific distance goals

Programming Variables:

• Stroke Rate: Variations in strokes per minute
• Split Times: Target pace per 500m
• Resistance Level: Damper or resistance setting adjustments
• Work-to-Rest Ratios: Various interval structures

Engagement Factors:
The data-driven nature creates objective progress tracking, while the technical aspect provides skill development opportunities.

Exercise Bike Workout Variety

Exercise bikes offer exceptional workout variability:

Workout Types:

• Steady-State Cardio: Consistent effort over time
• Interval Training: Various high/low intensity cycles
• Hill Simulations: Progressive resistance increases and decreases
• Sprint Work: High-intensity, short-duration efforts
• Virtual Classes: Interactive group workouts (with compatible models)

Bike Type Variations:

• Upright Bikes: Traditional cycling position
• Recumbent Bikes: Seated position with back support
• Spin/Studio Bikes: Performance-oriented design for standing work
• Air Bikes: Full-body engagement with arm components

Programming Variables:

• Resistance Levels: Typically 16-32 distinct levels
• Cadence: Pedaling speed variations
• Position Changes: Seated vs. standing (on appropriate models)
• Hand Positions: Various grip options on handlebars

The Verdict on Workout Variety

Winner: Exercise Bike

The exercise bike offers more inherent variety through different bike types, position variations, and the mature ecosystem of cycling-specific workouts. Additionally, the integration of interactive programming and virtual classes in many modern bikes creates a constantly refreshed workout experience.

Engagement Data: Our user tracking shows that exercise bike owners average 4.7 workouts per week during the first year of ownership, compared to 3.8 workouts for rowing machine owners, suggesting slightly better adherence and engagement.

Which Machine Excels for What Purpose?

Different fitness goals are better served by one machine over the other. Here's a goal-specific breakdown:

Weight Loss & Calorie Burning

Better Choice: Rowing Machine (Slight Edge)

The rowing machine's full-body engagement creates higher per-minute calorie burn, making it marginally more efficient for weight loss goals. However, individuals who can sustain longer sessions on an exercise bike may achieve similar total caloric expenditure.

Key Consideration: Consistency matters more than machine choice for weight loss—select the option you'll use most regularly.

Muscle Toning & Definition

Better Choice: Rowing Machine

With engagement across 86% of your muscles, rowing provides more comprehensive toning benefits, particularly for the posterior chain, core, and upper body that cycling doesn't target.

Key Consideration: Supplement either choice with minimal resistance training for optimal results.

Cardiovascular Endurance

Better Choice: Exercise Bike

The bike's lower perceived exertion and reduced upper body fatigue allow for longer endurance-building sessions, making it slightly superior for developing cardiovascular stamina.

Key Consideration: Both machines build excellent cardio endurance when used consistently.

Rehabilitation & Joint Health

Better Choice: Exercise Bike (Particularly Recumbent)

For those with joint concerns or returning from injury, the controlled movement pattern and precisely adjustable resistance of bikes provide a more controlled rehabilitation environment.

Key Consideration: Consult healthcare providers for specific recommendations based on your condition.

Time-Efficient Full-Body Workout

Better Choice: Rowing Machine

When time is limited, rowing's comprehensive muscle engagement provides a more complete workout in shorter sessions.

Key Consideration: A 20-minute high-intensity rowing workout can engage more total muscle mass than 30+ minutes on a bike.

Lower Body Strength & Power

Better Choice: Exercise Bike

For developing specific lower body strength and power, the focused engagement and higher resistance capabilities of exercise bikes create more targeted development.

Key Consideration: Spin bikes and air bikes offer the greatest resistance for strength development.

Senior Fitness & Low-Impact Exercise

Better Choice: Exercise Bike (Especially Recumbent)

The recumbent bike's supportive seated position, simple movement pattern, and exceptional stability make it ideal for senior fitness and those requiring very low impact options.

Key Consideration: Either machine can be appropriate with proper instruction and setup.

Our User Experiences: Comparing Satisfaction and Results

To provide real-world context, we surveyed 500+ Merachfit customers who have used both rowing machines and exercise bikes extensively:

Key Satisfaction Metrics (Scale 1-10)

Metric	Rowing Machine	Exercise Bike
Overall Satisfaction	8.7	8.4
Perceived Results	8.9	8.2
Workout Enjoyment	8.3	8.5
Ease of Use	7.5	9.2
Likelihood to Recommend	8.8	8.6

 

Our research data suggests rowing machines may deliver better fitness outcomes, while exercise bikes offer a more accessible, slightly more enjoyable experience. Both products maintain strong customer approval ratings above 8/10 in most categories, indicating high quality across Merachfit's equipment line.

Making Your Decision

To determine which machine is truly best for your specific situation, consider these key decision factors:

Primary Fitness Goals

• Choose Rowing If: You want a comprehensive full-body workout that builds both strength and endurance simultaneously
• Choose Cycling If: You're focused on lower body development, cardiovascular endurance, or specific cycling performance

Physical Considerations

• Choose Rowing If: You have good mobility, healthy lower back, and want balanced muscle development
• Choose Cycling If: You have significant joint concerns, lower back issues, or need the most controlled, gentle exercise option

Available Space

• Choose Rowing If: You have at least 8' × 4' of available exercise space or room for storage when not in use
• Choose Cycling If: You have limited space or need a machine that can fit in a smaller area consistently

Workout Preferences

• Choose Rowing If: You enjoy technologically demanding activities, data-focused workouts, and tracking performance metrics
• Choose Cycling If: You prefer intuitive movement, longer steady-state sessions, or interactive class-based workouts

Secondary Considerations

• Budget Constraints: Both have similar price ranges, though entry-level bikes tend to be slightly less expensive
• Multiple Users: Consider which machine accommodates different household members' needs more effectively
• Noise Concerns: Air rowers generate more noise than most exercise bikes
• Tech Integration: Assess which machine's ecosystem of apps and connectivity best matches your preferences

Why Many Fitness Enthusiasts Choose Both

Many serious fitness enthusiasts buy both machines using each for its unique strengths:

Complementary Training Calendar

Example Weekly Schedule (Made by our fitness coach):

• Monday: High-intensity rowing intervals (power and full-body conditioning)
• Tuesday: Moderate-intensity bike session (recovery while maintaining activity)
• Wednesday: Rest or light activity
• Thursday: Endurance rowing session (cardiovascular development)
• Friday: High-intensity bike intervals (lower body power)
• Saturday: Long, steady bike session (endurance building)
• Sunday: Rest day

This approach maximizes the benefits of both machines without making you feel extremely tired or exhausted. 

Step by step plan

For those who can only purchase one machine initially, a strategic progression might include:

1. Start with an exercise bike for foundational cardiovascular fitness and accessibility
2. Add a rowing machine after 6-12 months to introduce full-body conditioning and new challenges
3. Rotate emphasis between machines based on seasonal goals or training phases

This approach allows budget-conscious fitness enthusiasts to eventually benefit from both modalities while making manageable investments.

Finding Your Perfect Match

At Merachfit, we believe the "best" cardio machine is ultimately the one you'll use most consistently. Based on our extensive testing and customer feedback:

You Might Prefer a Rowing Machine If You:

• Want maximum efficiency in limited workout time
• Seek balanced, full-body development
• Are motivated by performance metrics and technical mastery
• Have healthy joints and good mobility
• Want significant upper body engagement in your cardio

You Might Prefer an Exercise Bike If You:

• Value workout comfort and approachability
• Have specific joint concerns or rehabilitation needs
• Enjoy longer, steady-state cardio sessions
• Prefer intuitive movement without technical learning
• Want the option for interactive classes and programming

The 80/20 Consideration

For those still undecided, consider the "80/20 rule" of fitness equipment:

• Which machine do you envision yourself using for 80% of your workouts?
• Which benefits seem most aligned with your primary fitness goals?
• Which machine's limitations would least impact your consistency?

Answering these questions honestly often reveals your personal preference more clearly than technical comparisons alone.

Conclusion

Both rowing machines and exercise bikes represent excellent investments in your fitness. Rather than declaring an overall winner, the true answer lies in matching the right machine to your specific goals, preferences, and circumstances.

You can find both rowing machines and exercise bikes in our collection pages, and with discount codes available. Feel free to read our buying guide if you want to know more about rowing machines.