Maximus Gage
Rowing is a full-body workout that targets 80% to 86% of the body's muscles, including those in the upper body, lower body, and core. Rowing is a great way to build muscle and improve cardiovascular performance. The rowing stroke can be broken down into four sections, each of which targets different muscle groups. The major muscles targeted include the biceps, lats, rhomboids, deltoids, forearms, triceps, abdominals, hamstrings, glutes, quadriceps, and calves. Additionally, smaller muscle groups such as the finger flexors, thumb flexors, and trapezius are also engaged during the rowing motion.
| Characteristics | Values |
|---|---|
| Upper Body | Biceps, Lats, Rhomboids, Shoulders, Forearms, Triceps, Trapezius |
| Lower Body | Glutes, Quadriceps, Calves, Hamstrings |
| Core | Abdominals |
| Back | Erector Spinae, Trapezius |
| Arms | Triceps Brachii, Finger and Thumb Flexor Muscles |
| Legs | Front Thigh Muscles, Calf Muscles |
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What You'll Learn
Forearms and finger muscles
The forearm is the section of the upper limb between the elbow and the wrist, and it contains 20 muscles that control the elbow and wrist joints, as well as the carpometacarpal, metacarpophalangeal, and interphalangeal joints of the hand. These muscles are divided into two compartments: the anterior (front) and posterior (rear). The anterior compartment has three layers of muscle: superficial, intermediate, and deep, while the posterior compartment contains the extensor muscles.
The superficial muscles on the top of the forearm include the brachioradialis, extensor carpi radialis longus and brevis, extensor digitorum communis, extensor digiti minimi, and extensor carpi ulnaris. These muscles help to bend the elbow, move the hand away from the body, and turn the palm of the hand down. The extensor carpi radialis muscles are situated on the lateral aspect of the posterior forearm and produce abduction and extension at the wrist. The extensor digitorum is the main extensor of the fingers.
The muscles located deep under the skin on the top of the forearm are the abductor pollicis longus, extensor pollicis brevis, extensor pollicis longus, and extensor indicis. The abductor pollicis longus passes through the 1st dorsal compartment of the wrist and is prone to tendonitis, commonly called De Quervain Syndrome or “Mommy thumb”. The extensor pollicis brevis allows you to make a thumbs-up signal, and the extensor pollicis longus extends the thumb. The extensor indicis extends the index finger.
The superficial muscles in the anterior compartment are the flexor carpi ulnaris, palmaris longus, flexor carpi radialis, and pronator teres. The flexor carpi ulnaris bends and deviates the wrist away from the thumb, and the palmaris longus helps flex the wrist. The flexor carpi radialis helps move the arm away from the body and bend the wrist. The pronator teres muscle rotates the forearm. The flexor digitorum superficialis is the only muscle in the intermediate layer and helps bend the fingers and move the wrist.
The three muscles in the deep anterior forearm are the flexor digitorum profundus, flexor pollicis longus, and pronator quadratus. The flexor digitorum profundus arises from the ulna and interosseous membrane and bends the index, middle, ring, and small fingers. The flexor pollicis longus is located deep under the skin on the underside of the forearm, and the pronator quadratus is a square-shaped muscle that lets you turn your forearm downward.
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Upper-body: Biceps, lats, rhomboids, shoulders
The upper body is often the most visible indicator of strength and fitness, with many people aspiring to develop a strong and muscular upper body. The biceps, lats, rhomboids, and shoulders are key muscle groups in achieving this.
The biceps are two muscles located at the front of the upper arm, and are involved in any movement that involves bending the elbow, such as pulling or lifting. They are often associated with strength and power, and are a popular focus of training for those looking to increase their upper-body strength. Training the biceps can also help improve functional strength and stability in the arms.
The latissimus dorsi, or lats, are large, fan-shaped muscles that originate in the upper arm, span across the spine, and attach to the lower back. Their main function is to pull on the upper arm, allowing for vertical pulling down and horizontal pulling back movements. Training the lats can be tricky as they are not visible muscles, so it is important to focus on the right exercises and body positions to effectively target them.
The rhomboids are a group of deep intrinsic shoulder muscles, consisting of the rhomboid major and minor. They are important for upper limb movement and stability of the shoulder girdle and scapula. The rhomboids work with other muscles to anchor the scapula and prevent "winging". Training the rhomboids can help improve shoulder stability and posture, and can be beneficial for those involved in overhead athletics.
The shoulders are a complex joint and muscle group, allowing for a wide range of motion in the arms. The deltoid muscles are the most well-known muscles of the shoulder, and they provide the majority of the strength and power in the area. Training the shoulders can improve strength and stability in the upper body, and help prevent injuries.
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Lower-body: Glutes, hamstrings, calves, quadriceps
Rowing is a full-body workout that targets 85-86% of your major muscle groups in a single stroke. It is particularly effective at working the lower-body muscles.
The lower-body muscles targeted during rowing include the glutes, hamstrings, calves, and quadriceps.
The glutes are the powerhouse that provides the push needed to drive the rower seat backward. The hamstrings work as partners to the glutes, supporting the powerful push and extension of the hips. The four muscles that make up the front of the thigh (quadriceps) 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 calf muscles provide support for power application and support ankle mobility, strength, and function when moving the body forward to the catch.
It is important to note that the rowing stroke is typically broken down into four sections, and the muscles worked will vary depending on which part of the stroke you are in. For example, during the drive phase, the focus is on the posterior chain, including the hamstrings, glutes, calves, and spinal erectors. In the pull phase, the quadriceps, forearms, biceps, and lats are used.
Additionally, proper core engagement is essential in rowing. The abdominal muscles act as stabilizers during the stroke, transferring power from the legs through the core to the arms.
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Back: Trapezius, erector spinae, abdominals
The VRG, or Vertical Row (aka Lat Pulldown or Pulldown), is a compound pulling exercise that targets multiple back muscles. The primary muscles worked during the VRG are the trapezius, erector spinae, and the abdominal muscles. Here's a closer look at each of these muscle groups and their functions:
Trapezius: The trapezius muscle, commonly known as the "traps," is a large, flat muscle that extends across the upper back, extending from the occipital bone of the skull to the lower thoracic spine and out to the shoulders. During the VRG, the trapezius is primarily responsible for scapular elevation, adduction, and upward rotation, as well as extension of the cervical spine. Strong trapezius muscles help with posture, scapular stability, and shoulder movement.
Erector Spinae: This is a group of three muscles located along the vertebral column in your lower back. They are responsible for extending and rotating the spine, as well as maintaining spinal stability. During the VRG, the erector spinae muscles contract to stabilise your torso, keeping it upright while your arms pull the bar or handle downward. Strengthening the erector spinae can help prevent lower back pain and improve posture.
Abdominals: The abdominal muscles, including the rectus abdominis and the obliques, play a crucial role in stabilising your core during the VRG. These muscles contract isometrically to stabilise your spine and pelvis, preventing unwanted movement and promoting a rigid torso. Strong abdominal musculature contributes to a stable core, which is beneficial for athletic performance and injury prevention.
Maintaining a neutral spine during the VRG is important to avoid excessive stress on the lower back. Additionally, proper breathing is key: inhale before initiating the pull, and exhale as you lower the weight. This helps maintain core stability and improves the effectiveness of the exercise.
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Core: Hip flexors, sartorius, triceps
The core of the body is a vital area that provides stability, balance, and a solid foundation for movement. Strengthening and conditioning these core muscles is essential for athletes and anyone looking to improve their physical performance and overall health. Let's delve into the roles of the hip flexors, sartorius, and triceps in relation to core strength and stability.
Hip Flexors
Hip flexors are a group of muscles that include the iliopsoas (iliacus and psoas), pectineus, rectus femoris, and sartorius. These muscles are responsible for hip flexion, and their balanced strength is crucial for maintaining pelvic stability and alignment. Sitting for prolonged periods can shorten and tighten the hip flexor muscles, leading to issues such as anterior pelvic tilt and lumbar hyperlordosis. Therefore, it is essential to incorporate exercises that target these muscles, such as kicking a soccer ball or swinging the leg forward, to maintain their flexibility and strength.
Sartorius
The sartorius muscle, the longest muscle in the human body, runs down the length of the thigh and crosses both the hip and knee joints. It plays a role in hip flexion, abduction, and rotation of the thigh. Additionally, it contributes to knee flexion and medial rotation of the leg. The sartorius is particularly important for pelvis stabilization, especially in women, due to its constrictive effect on the pubic symphysis.
Triceps
The triceps brachii is a three-headed muscle located on the posterior upper arm. It is responsible for most powerful forearm movements, working in conjunction with the biceps brachii. Various exercises can be performed to strengthen the triceps, such as tricep dips and functional movements like plank-ups, which also engage the core muscles.
In conclusion, the hip flexors, sartorius, and triceps all play significant roles in the body's core stability, movement, and overall functionality. Understanding their unique contributions is essential for designing effective exercise routines and maintaining a healthy and well-conditioned body.
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Frequently asked questions
Rowing works your biceps, lats, rhomboids, deltoids, triceps, and forearms.
Rowing targets your glutes, hamstrings, quadriceps, and calves.
Rowing engages your abdominals, hip flexors, and serratus anterior.
Rowing targets your trapezius, lats, and erector spinae.
Rowing exercises 80%-86% of your body's muscles, providing an excellent full-body workout.
