Ive seen vertical rowing with weights good for strength in your back I've seen seated rowing then I"ve seen the rowing machines, which are cardio under moderate load. I would think for a cardio exercise they would be very beneficial. as someone that all I care about are legs/hips/back/tops of shoulders for carrying a pack/flak up a mountain that for a bit of cardio at the end of a workout a rowing machine would be ideal. In the past when I've done shorter lifting routines I've done 10 minutes of very light bag work (kept an eye on my heart rate kept it 140-160 same as rowing) then 10 minutes of rowing. When I'm trying to slay myself it did a good job of totally kicking my ass. Opinions? I joined the powerhouse gym in Detroit an dthey don't have a rowing machine so I need a replacement exercise. (if this idea is retarded tell me why if not give me suggestions to mantain the idea) Kettle bells I imagine are better but I can't keep using a kettle bell for 10 minutes and any kettle bell exercise my heart rate is going over 160. Basically some days I do speed work in the gym not maxing out and these days I end up with bagwork/rowing machine.