Dominic Stone
Rowing is an excellent way to get a full-body workout. It is a low-impact exercise that targets 80-86% of the muscles in your body, including your upper body, lower body, and core. Rowing machines work different muscles at each part of the stroke, making them one of the most efficient machines at the gym. The four phases of rowing are the catch, the drive, the finish, and the recovery. During the drive, the focus is on the posterior chain, including the hamstrings, glutes, calves, and spinal erectors. In the pull, the quads, forearms, biceps, and lats are targeted. The recovery phase is a sequence of movements that are the reverse of the drive, and the muscles used include the triceps and abdominals.
| Characteristics | Values |
|---|---|
| Percentage of body's muscles targeted | 80-86% |
| Muscle groups targeted | 9 |
| Upper body muscles targeted | Biceps, Lats, Rhomboids, Shoulders, Deltoids, Triceps, Forearms, Trapezius, Chest |
| Lower body muscles targeted | Glutes, Quadriceps, Calves, Hamstrings |
| Core muscles targeted | Abdominals, Rectus Abdominis, Obliques |
| Cardio benefits | Yes |
| Resistance benefits | Yes |
| Phases | 4 |
| Phase 1 | Catch |
| Phase 2 | Drive |
| Phase 3 | Finish |
| Phase 4 | Recovery |
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Upper body muscles
Rowing is a full-body workout, but it is often assumed to be primarily an upper-body workout because of the pulling motion. This motion heavily engages the upper arms, bringing the rowing machine handle to the chest and then away from it. The upper-body muscles that are targeted include the biceps, lats, rhomboids, shoulders, deltoids, triceps, chest, and forearm muscles.
The lats are the delta or upside-down V-shaped muscles that span across the back, below the armpits, and down the upper half of the back. They help pull the handle toward the body during the rowing stroke and support good postural positioning. The rhomboids are responsible for retracting the shoulder blades during the rowing stroke, helping to keep the upper body organized with good technique and proper form. The deltoid muscles in the shoulders are involved in the initial pulling/connecting motion of the stroke and help keep the body stabilized throughout. The triceps are engaged in the recovery phase of the rowing stroke as the arms extend back out in front of the body to return to the starting position. They help control the movement of the arms and stabilize the elbows during transitions. The forearm muscles help grip the handle throughout the rowing stroke.
It is important to warm up before rowing to avoid injury. Approximately 60% of the power in a rowing stroke should come from pushing with the legs, with the remaining 40% coming from bracing the core and pulling with the arms.
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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 stroke. It is a pushing sport, with the majority of the work coming from the large muscle groups in the legs.
The lower body muscles targeted during rowing include the glutes, quadriceps, hamstrings, and calves. The glutes are the powerhouse that provides the push needed to drive the rower seat backward. The quadriceps, which are the four muscles that make up the front of the thigh, stabilize and absorb shock for the hips and knees. They are key to supporting the coordination of the glutes during the drive phase. The hamstrings work as partners to the glutes and support the powerful push and extension of the hips. The calf muscles provide support for power application and ankle mobility, strength, and function when moving the body forward to the catch position.
Additionally, approximately 60% of the power in the rowing stroke should come from pushing with the legs against the foot stretcher panel, with the remaining 40% coming from bracing the core and pulling with the arms.
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Core muscles
Rowing is a highly effective, low-impact, full-body workout that combines resistance and cardio. It works 80-86% of the muscles in the body, including the core muscles.
The core muscles are essential for providing a powerful connection between the arms and legs during the rowing stroke. By engaging the core muscles, the power generated from the legs can be sustained and transferred to the arms. This helps to maintain good technique and form.
The abdominal muscles, or rectus abdominis, are key stabilizers during the rowing stroke. They help to prevent excessive arching of the lower back during the Finish phase and support the backward lean. Additionally, the obliques are activated to stabilize the upper body and maintain balance.
To ensure proper form, it is important to focus on engaging the core muscles while rowing. This involves sitting tall with a straight spine and relaxed shoulders. By keeping the core engaged, the power generated from the legs can be effectively transferred through the core to the arms, resulting in a more efficient and powerful stroke.
Therefore, by targeting the core muscles, rowing helps to improve stability, balance, and overall technique, contributing to a more effective and comprehensive workout.
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Back muscles
Rowing is a full-body workout that targets the upper body, lower body, and core muscles. It is a great way to strengthen your heart and lungs, and it offers several health benefits.
The upper back muscles, or rhomboids, are responsible for retracting your shoulder blades during the rowing stroke. They help keep your upper body organized with good technique and proper form. The deltoid muscles in your shoulders are involved in the initial pulling/connecting motion of the stroke and help keep you stabilized throughout. The lats, or latissimus dorsi, are the delta or upside-down V-shaped muscles that span across the majority of your back, below your armpits, and down the upper half of your back. They help in pulling the handle toward the body during your rowing stroke and help support good postural positioning.
To avoid serious injury, it is important to warm up before rowing and use the proper form and technique. During the recovery phase, your arms should move first, then your body, and then your legs. The recovery phase should be slower than the drive phase, allowing your muscles to recover and prepare for another strong push.
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Shoulder muscles
Rowing is a full-body workout that targets the upper body, lower body, and core muscles. It is an excellent way to strengthen your shoulder muscles, specifically the deltoid muscles. These muscles are involved in the initial pulling/connecting motion of the rowing stroke and help keep you stabilized throughout.
The rhomboids, which are upper-back muscles, are responsible for retracting your shoulder blades in the rowing stroke and keeping your upper body organized with good technique and proper form. The trapezius, or traps, are also engaged during the rowing stroke, along with the triceps, which help control the movement of your arms and stabilize your elbows as you transition between phases.
Additionally, the minor pecs play a role in the rowing stroke. They are responsible for the internal rotation, flexion, protraction, and extension of the shoulder. While the rowing motion does not bring the arms into all of these positions, there is still a small amount of shoulder flexion, extension, and rotation involved.
The serratus anterior, a small muscle on the rib cage, is responsible for bringing the shoulder blade forward. While this muscle is not significantly engaged during rowing, weak or poor control of it can lead to winging of the shoulder blades and potential shoulder injuries.
To ensure a smooth and safe rowing experience, it is important to warm up before beginning and to maintain proper form and technique throughout the exercise.
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Frequently asked questions
Rowing targets the following upper-body muscles:
- Biceps
- Lats
- Rhomboids
- Shoulders
- Forearms
- Triceps
- Trapezius
Rowing targets the following lower-body muscles:
- Glutes
- Quadriceps
- Calves
- Hamstrings
Rowing targets the following core muscles:
- Rectus abdominis
- Obliques
- Abdominal muscles
To target muscles effectively during rowing, it is important to use proper form and technique. The power of your stroke should come 60% from pushing with your legs and 40% from bracing your core and pulling with your arms.
