EXR is a virtual indoor rowing app that transforms your rowing workouts into interactive experiences. It feels like a mix of a virtual coach and a fun training environment. The EXR app connects to a lot of rowing machines and offers features including:

• Virtual worlds: Row through 3D environments and discover new routes.
• Workout schedules and training plans: Get strong with fitness-based workouts.
• Challenges and achievements: Stay motivated by unlocking rewards.
• Online events: Join group rowing sessions and compete globally.
• Personalized training data: Track your progress and sync your results to fitness apps.

EXR is an all-in-one indoor rowing app that makes training more engaging, social, and effective, with a global rowing community, broad compatibility with rowing machines and devices, frequent feature updates, personal customer support, and a 14-day free trial with no payment details required.

Check out a comparison of the best indoor rowing apps!

Getting started with EXR is easy: all you need is a Bluetooth-enabled rowing machine and an internet-connected device. Download the EXR app on Android, iOS, macOS, tvOS, or Windows, connect your rowing machine via Bluetooth, choose a workout, and start rowing—at home, in the gym, or outdoors.

Indoor rowing a sport that involves using a rowing machine to simulate the movement of rowing on water. It is both a cardio workout and a strength exercise. Indoor rowing is labeled a full-body training as it engages your quadriceps, hamstrings, glutes, calves, lats, back, shoulders, biceps, and forearms, along with your core. Indoor rowing is ideal for losing fat, injury recovery, and building endurance.

Yes, indoor rowing is an excellent full-body workout. It’s low-impact, making it ideal for people with joint issues or during injury recovery. Rowing combines strength training and cardio in one efficient session, working all major muscle groups while improving endurance. With adjustable resistance and intensity, it’s suitable for all fitness levels and helps prevent workout boredom.

The correct rowing technique starts with pushing through your legs, followed by engaging your core and back, then pulling with your arms. The movement is reversed on the return. A proper rowing stroke has four phases: the catch, drive, finish, and recovery. Practicing each phase helps prevent injury and improves efficiency. Start slowly to focus on form, then increase speed as your movement becomes smoother.

Improving your indoor rowing technique starts with maintaining proper posture and a smooth, controlled stroke. Focus on fluid transitions between the stroke phases and remember that most power should come from your legs, not your arms. Regularly reviewing your form helps reduce injury risk and improve performance.

For a breakdown of the most common mistakes in indoor rowing, visit Concept2’s technique page.