Myth #1: Rowing is only an upper body workout.
Rowing involves every large muscle group in the body. The legs are the primary driver on each stroke, followed by the core and finishing with the arms. The sliding seat allows the athlete to horizontally “jump” on each stroke, using the large muscles of the legs. Rowing is a high calorie burner because so many muscle groups are involved.
Myth #2: Rowing is hard
Rowing is as easy or as hard as you like! While there is some technique to learn, we provide plenty of resources to get you started. Intensity is created by the user. The harder you row, the more wind resistance is generated, and the more resistance you feel. Rowing is a great sport for everyone!
Myth #3: A damper setting of 10 gives the best workout.
A damper setting between three and five is likely to give you the best workout. The challenge is to accelerate the flywheel at a lower damper setting, where power must be applied quickly such as in a sleek, fast rowing shell. Learn more about damper setting.
Myth #4: Competitive on-water athletes use a damper between three and five.
The damper adjusts the drag factor. Viewing drag factor is a much more precise way to make sure the damper is set at the level you prefer, because it takes into account local conditions. Indoor rowers adjusted to the same drag factors will feel similar, regardless of what damper setting is used to achieve that drag. Yes, damper settings are often between three and five, but the Olympians we interviewed discuss drag factor as driving the decision of where they set their damper.
Source: 7 Concept2 Myths Busted