Alec Titan
Rowing is a full-body workout that targets 80% to 86% of the muscles in your body. It is a combination of strength training and aerobic exercise, working your upper body, lower body, and core muscles. Rowing is a great way to build endurance, strengthen your body, and improve heart health. It is also a low-impact exercise that is safe and effective for people of all fitness levels. In this article, we will take a closer look at the specific muscles targeted during rowing and the benefits of this popular workout.
| Characteristics | Values |
|---|---|
| Percentage of body's muscles used | 80%-86% |
| Muscle groups targeted | Upper body, lower body, core |
| Upper body muscles targeted | Biceps, lats, rhomboids, shoulders, deltoids, triceps, forearms, chest |
| Lower body muscles targeted | Glutes, quadriceps, hamstrings, calves |
| Core muscles targeted | Rectus abdominis, obliques, abdominals |
| Back muscles targeted | Erector spinae, latissimus dorsi |
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Upper body muscles
Rowing is a full-body workout, but it is often assumed that it primarily targets the upper body. This is because the pulling motion of the handle to the torso is the most noticeable, making it appear that the arms are doing most of the work. However, the upper body muscles are indeed targeted, and the workout can strengthen and tone them.
The upper body muscles targeted include the biceps, which are heavily engaged as you bring the handle to your chest and away from it. The lats, or latissimus dorsi, are also targeted. These are the upside-down V-shaped muscles that span across the majority of the back, below the armpits, and down the upper half of the back. They help in pulling the handle toward the body during the stroke and support good posture. The rhomboids, which are upper-back muscles, are responsible for retracting the shoulder blades in the stroke and keeping the upper body organized with good technique and form. The deltoids in the shoulders are involved in the initial pulling/connecting motion of the stroke and help keep you stabilized. The triceps are engaged in the recovery phase as the arms extend back out in front to return to the starting position. They help control the movement of the arms and stabilize the elbows as you transition between phases. Finally, the forearm muscles help you grip the handle throughout the stroke.
To maximize the workout for your upper body, it is important to maintain proper form. For example, slouching during the recovery phase can prevent you from fully activating your lats during the drive phase, which can lead to low back pain and potential injury.
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Lower body muscles
Rowing is a full-body workout, with 80-86% of the body's muscles being targeted in a single rowing stroke. The lower body muscles that rowing targets include:
Glutes
The glutes are the powerhouse that provides the push needed to drive the rower seat backward. They work in tandem with the hamstrings to support the powerful push and extension of the hips.
Quadriceps
The four muscles that make up the front of the thigh serve as stabilizers and shock absorbers for the hips and knees. They are key to supporting the coordination of the glutes during the drive phase.
Calves
These leg muscles provide support for power application and ankle mobility, strength, and function when moving the body forward to the catch.
Hamstrings
These muscles work as partners to the glutes and support the powerful push and extension of the hips. They are also used in the pull phase of the rowing stroke.
The lower body muscles are primarily engaged during the drive part of the stroke, or when pushing off the foot stretcher. It is important to keep the movements of the legs and back separate from the arms when rowing. The legs should push first, followed by leaning back with tight abs, and then pulling the arms back.
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Core muscles
Rowing is a full-body workout, with 80%-86% of major muscle groups targeted in a single stroke. It is a great way to build strength and improve cardiovascular health.
The core muscles are heavily engaged during rowing, particularly during the third phase of the stroke, also known as the Drive phase. The core is engaged as the rower hinges back at the hip, activating the five major muscles that make up the core: the rectus abdominis, internal abdominal oblique, external abdominal oblique, and transverse abdominis. The abdominal muscles act as stabilisers, transferring power from the legs through the core to the arms. The core also helps to maintain good technique and a powerful connection between the feet and the handle.
The core is also engaged during the Finish phase, where the abdominals stabilise the body, preventing excessive arching of the lower back.
In the Recovery phase, the rower returns to the starting position, with the core muscles continuing to engage as the knees are drawn up and the body is pulled towards the front of the rowing machine. This motion works the hamstrings and calves, with the quadriceps serving as shock absorbers.
The core muscles are also active in the first phase of the stroke, the Catch, where they help to support arm movements.
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Back muscles
Rowing is a full-body workout, but it is a common misconception that it works only on the arms. In reality, the legs do most of the work, with the upper body and core also heavily involved. In fact, rowing uses 80% to 86% of the body's muscles.
The back muscles are heavily involved in rowing. The lats, or latissimus dorsi, are the delta or upside-down V-shaped muscles that span across the majority of the back, below the armpits and down the upper half of the back. They help in pulling the handle toward the body during the rowing stroke and help support good postural positioning.
The rhomboids, which are upper-back muscles, are responsible for retracting the shoulder blades during the rowing stroke and help keep the upper body organised with good technique and proper form.
The erector spinae, or spinal erectors, are also used during rowing. They are part of the posterior chain, which is the focus of the drive phase of the stroke.
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Shoulder muscles
Rowing is an excellent way to target and strengthen the shoulder muscles. It works 80%-90% of the body's muscles, making it a highly effective full-body workout.
The shoulder muscles, or deltoids, are activated with each stroke. They are involved in the initial pulling/connecting motion of the rowing stroke and help keep the body stabilized throughout. The deltoids connect the humerus to the shoulder blades and collarbone.
The trapezius muscles are also engaged during rowing. These muscles are located in the upper back and neck region, and they work together with the deltoids to provide stability and control during the rowing motion.
Additionally, the rhomboids, which are responsible for bringing the shoulder blades together, are also targeted during rowing. These muscles are important for maintaining proper form and technique.
The rotator cuff muscles, which include the supraspinatus, infraspinatus, teres minor, and subscapularis, are also engaged during rowing. These muscles provide stability and mobility to the shoulder joint, allowing for a smooth and controlled range of motion.
Finally, the serratus anterior, a small muscle that sits on the rib cage, is responsible for bringing the shoulder blade forward. While this muscle is not directly targeted during rowing, it still plays a supporting role in shoulder girdle performance and health.
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Frequently asked questions
Rowing targets 85%-86% of the muscles in your body, including upper body, lower body, and core muscles. This includes your forearms, triceps, biceps, lats, rhomboids, shoulders, deltoids, trapezius, abdominals, obliques, erector spinae, latissimus dorsi, glutes, quadriceps, hamstrings, calves, and spinal erectors.
The four phases of a rowing stroke are the catch, drive, finish, and recovery. The catch phase targets your shoulder, triceps, forearm, core, and back muscles. The drive phase targets the hamstrings, glutes, calves, and spinal erectors. The pull phase targets the quads, forearms, biceps, and lats.
Rowing is a full-body workout that combines resistance and
