Row-N-Ride® Guide to Help You Gain Strength & Build Muscle

Learn the perfect moves and workouts to build strength and muscle effectively with the Row-N-Ride®.

3 min read


Row-N-Ride® Guide to Help You Gain Strength & Build Muscle

The Row-N-Ride® is a fan favorite here at Sunny Health & Fitness, and for a good reason. The RnR combines two compound movements, a row and a squat, in one smooth motion. A row and a squat are part of the seven fundamental movements which account for all basic human movement.

The Row-N-Ride is a piece of equipment that allows the user to perform these movements safely yet effectively to reach your specific health and wellness goals. In this article, we will show you the perfect moves and workouts to build strength and muscle effectively with the Row-N-Ride.


Are Row-N-Ride® machines good?

Each Sunny Health & Fitness Row-N-Ride is a fantastic piece of equipment for anyone looking for a low-impact, total-body cardio and strength workout.

I am always wary though of products that claim multiple benefits and positive effects in one simple product. Rightfully so, especially in the fitness industry, equipment companies often oversell the value something can provide.

However, this product lives up to the hype and claims due to its versatility and customizable resistance.


What exercises and workouts help you gain strength?

Exercise and working out are principle-driven, meaning if we follow the principles of strength training, cardio training, weight loss, or muscle building, the equipment we use to achieve these results can vary vastly.

For example, what does running on a treadmill, cycling on a bike, swimming in the water, or rowing on an erg have in common? They all raise your heart rate and challenge your cardiovascular and skeletal systems. Similarly, dumbbells, barbells, kettlebells, bands, and your body weight are all different forms of resistance to build muscle, strength and raise your heart rate.


What muscles does the Row-N-Ride® build?

Our Row-N-Ride uses body weight and band tension in a row and squat. A squat uses muscles in the glutes, hamstrings, quads, calves, and core, while a row uses muscles in the upper and mid-back, biceps, and core.


How can I increase my body strength with Row-N-Ride®?

As a general rule of thumb, strength training principles say one must resistance train muscle groups 2x per week to see strength gains. Because the Row-N-Ride is so versatile and has resistance bands to increase the tension on the squat and row, users who use this machine at least twice a week for at least 15 minutes a workout can typically see strength gains after a few weeks.

For beginners looking to gain strength, following the protocol outlined above is a great place to start. It is important to remember, though, that strength gain sometimes takes up to two months. Depending on your age, sex, and workout history, result times vary. The best and most honest piece of advice, stay consistent!

Working out twice a week (with at least one day in between workouts) for at least 15-minutes on the Row-N-Ride is the best way to stay consistent to see results.


How do you use Sunny Row-N-Ride® to build muscle?

Exercise and movement is a skill that takes time to learn, practice, and master. Just like learning to surf or brew your beer, becoming familiar with these tasks takes time. A big reason why the Sunny Row-N-Ride is so popular is because of its ease of use.

The machine is easy to assemble and has a low learning curve, making it ideal for anyone looking to jump right into exercise. As always, we recommend taking it slow and err on the side of caution when first starting to use the Row-N-Ride.

Here is your complete Row-N-Ride beginner's guide to setting up and using your favorite glute exercise machine.

If you are looking for workout inspiration, Sunny Instructor Brittany is here to lead you through a strength-focused workout on the Row-N-Ride. She is both on and off the machine in this workout to complete a total body strength workout. As always, reach out if you have any questions!


*Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.



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