Athena Vale
Rowing machines are an effective way to get a full-body workout, engaging 80-86% of the muscles in your body. They are both a cardio and strength workout, targeting your upper body, lower body, and core muscles. Rowing machines can help build endurance, strengthen your body, and improve heart health. They are also low-impact, making them great for cross-training as they are unlikely to put too much strain on your muscles.
In this article, we will explore the muscles targeted by a rowing machine and the health benefits of using one.
| Characteristics | Values |
|---|---|
| Muscle Groups | 85-86% of the body's muscles |
| Muscle Groups (by percentage) | 65-75% leg work, 25-35% upper body work |
| Muscle Groups (by number) | 9 |
| Muscle Groups (by name) | Hamstrings, Glutes, Calves, Spinal erectors, Quads, Forearms, Biceps, Lats, Deltoids, Rhomboids, Trapezius, Triceps, Rectus abdominis, Internal abdominal oblique, External abdominal oblique, Transverse abdominis |
| Type of Workout | Cardio, Strength, Endurance |
| Health Benefits | Increased cardiovascular endurance, Improved heart health, Increased endurance, Increased strength, Weight loss, Muscle gain |
| Common Mistakes | Incorrect form, Poor posture, Slouching, Driving with biceps |
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What You'll Learn
Rowing machines offer a full-body workout
The rowing stroke consists of 65-75% leg work and 25-35% upper-body work, challenging your posterior chain (hamstrings, glutes, calves, and spinal erectors) and quads, forearms, biceps, and lats. The core is engaged in the third phase of the stroke, specifically the rectus abdominis, internal and external abdominal obliques, and transverse abdominis.
Rowing is a great way to build endurance, strengthen your body, and improve heart health. It is a low-impact exercise, minimizing shock to the joints and making it accessible to people with joint issues or low vision. It can be performed at high or low intensity, making it a versatile workout option.
The full-body nature of rowing means you can achieve a comprehensive workout in a short time. Even a 5-10 minute rowing session can be beneficial, and it can easily be incorporated into a larger workout routine.
To maximize the benefits of rowing and avoid injury, it is important to practice proper form. This includes maintaining good posture, keeping your movements separate (push with your legs first, lean back with tight abs, then pull your arms back), and stopping exercise when you're too tired to maintain proper form.
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They target your upper body
Rowing machines provide a comprehensive workout for the upper body, engaging several major muscle groups. The upper body muscles are targeted during the rowing stroke, which is broken down into four phases: the catch, the drive, the finish, and the recovery.
The biceps are heavily engaged as you bring the rowing machine handle to your chest and then away from it. The biceps are also important in the final phase of the rowing stroke, helping to keep the torso in the finish position and to internally rotate the upper arms.
The lats, or the delta-shaped muscles that span across the back, help in pulling the handle toward the body and support good posture. The rhomboids, upper-back muscles, are responsible for retracting the shoulder blades during the rowing stroke, helping to maintain proper form.
The deltoid muscles in the shoulders are involved in the initial pulling motion of the stroke and help keep the body stabilized throughout. The triceps work to extend the arms and push them forward and away from the body, especially in the recovery phase of the stroke.
The abdominal and back muscles are also key to the rowing stroke, as they work to control the upper body's thrust during the forward and backward movements, helping to maintain a proper posture.
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They target your lower body
Rowing is a full-body workout that targets a large variety of muscles, from your neck to your feet. It is a highly effective way to build muscle, as the resistance can be adjusted to target different muscle groups and increase overall strength. Rowing machines offer a comprehensive workout for your lower body, targeting several muscle groups.
The glutes are the powerhouse that provides the push needed to drive the rower seat backward. The four muscles that make up the quadriceps in 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. The hamstrings work in tandem with the glutes to support the powerful push and extension of the hips. The calves, or the gastrocnemius muscles, are also targeted during rowing. These leg muscles provide support for power application and ankle mobility, strength, and function when moving the body forward.
The catch phase of the rowing stroke, in particular, relies on the quadriceps, glutes, and back muscles working together to stabilize the body and maintain proper posture. The drive phase, which is considered the most laborious part of the stroke, heavily engages the leg muscles, along with the arms and shoulders.
Overall, rowing machines provide an excellent lower-body workout, targeting key muscle groups and improving strength and endurance.
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They target your core
Rowing machines offer a full-body workout, targeting 86% of your muscles, including your core. In the third phase of the rowing stroke, your core is engaged as you hinge further back at the hip. This hinge activates the five major muscles that make up your core: the rectus abdominis, internal abdominal oblique, external abdominal oblique, and transverse abdominis.
Your abdominal muscles are essential during each stroke of a rowing machine. Failing to engage them can lead to low back pain as your lower spine is forced to overcompensate. To avoid this, keep your abs tight as you lean back.
Rowing is a fantastic way to build endurance, strengthen your body, and improve heart health. It is a low-impact workout, making it great for cross-training. It is also an excellent tool for staying active and losing weight when combined with a caloric deficit and strength training.
Rowing is a "pushing" sport, with most of the work coming from the big muscle groups in the legs. However, your upper body and core are also heavily engaged. The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. In the catch phase, you use your core muscles, or rectus abdominis muscles, and your obliques to stabilize your upper body.
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They are great for cardio
Rowing machines are an excellent way to improve your cardiovascular fitness and endurance. They are a great form of cardio because they offer a full-body, low-impact workout that can be sustained for long periods at a steady pace, or for shorter, high-intensity workouts and sprints.
Rowing is an aerobic exercise that can be performed at a moderate intensity for a longer duration, making it a great way to improve your endurance. It is also a mono-structural movement, meaning that it is a single, repetitive movement that can be sustained over time, allowing you to build up your aerobic capacity. As Ian Creighton, a CrossFit-level 2 trainer, states, "Rowing recruits more of your aerobic capacity since all major muscle groups are being utilized to complete one full stroke."
The low-impact nature of rowing means that it is easier on your joints, giving your back and knees a break from high-impact exercises like running. This makes it a good option for older people, those with visual impairments, or individuals with health conditions like postural orthostatic tachycardia (POTS). Additionally, the seated position of rowing machines reduces the fear of falling, making it more accessible to a wider range of individuals.
Rowing machines also provide an excellent cardio workout by targeting multiple muscle groups. Rowing engages 85%-86% of your body's musculature, including your hamstrings, glutes, calves, quads, forearms, biceps, lats, rhomboids, shoulders, and core muscles. This makes it a more efficient workout compared to other forms of exercise, as you are working multiple muscle groups simultaneously.
Furthermore, rowing machines offer the flexibility to tailor your workout to your specific training goals. You can choose to perform long, steady-state rows for endurance, push harder for a mid-length tempo row, or opt for multiple short, intense sprints. This versatility allows you to customize your workout routine based on your preferences and fitness level.
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Frequently asked questions
Rowing machines offer a full-body workout, engaging both the upper and lower body while activating your core and back muscles.
In the starting position, you use essential shoulder muscles such as deltoids, rhomboids, and trapezius, along with triceps, forearm muscles, core muscles, and back muscles.
Rowing machines are great for cardio and strength training. They help build endurance, strengthen your body, and improve heart health. They can also help burn calories and aid in weight loss.
The correct form for a rowing machine workout is to keep your arms extended during the drive phase and push with your legs first. Then, lean back with your abs tight and pull your arms back toward you.
