Logan Steele
Rowing machines offer a full-body workout, engaging 86% of the body's muscles and providing an excellent cardio and strength training exercise. The muscle groups targeted depend on the stage of the rowing stroke, with the four phases being the catch, the drive, the finish, and the recovery. During the catch phase, the hamstrings, calves, triceps, latissimus dorsi (lats), trapezius, rhomboids, and glutes are activated. As you move into the drive phase, the quads, deltoids, biceps, lower back, and abdominal muscles are engaged. In the finishing phase, the biceps, shoulders, lats, glutes, quads, and abdominal muscles are used, while the recovery phase works the hamstrings, glutes, calves, and triceps.
| Characteristics | Values |
|---|---|
| Type of Workout | Cardio and strength |
| Muscle Groups | Upper body, lower body, and core |
| Muscle Gain | Combine with strength training for muscle gain |
| Muscle Groups Engaged | Back, shoulders, biceps, triceps, chest, legs, glutes, hamstrings, calves, quads, rhomboids, lats, deltoids, abdominal muscles, rectus abdominis, internal and external obliques, transverse abdominis, trapezius, forearm muscles |
| Muscle Activation | 86% of the body's muscles |
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What You'll Learn
Rowing machine exercises target the upper body
Rowing is a full-body workout that targets the upper body, lower body, and core muscles. It is a combination of strength and cardio, with the upper body accounting for 25-35% of the work done during a rowing stroke.
The upper body muscles targeted during a rowing machine workout include the upper back, shoulders, biceps, triceps, chest, and forearms. The lats, or the delta-shaped muscles that span across the back, are heavily engaged during the rowing stroke, helping to pull the handle towards the body and supporting good posture. The rhomboids, another set of upper back muscles, are responsible for retracting the shoulder blades during the stroke, ensuring proper form and technique. The deltoid muscles in the shoulders are involved in the initial pulling motion of the stroke and help to stabilize the body throughout. Additionally, the biceps are engaged as the rowing machine handle is pulled towards and pushed away from the chest.
The forearm muscles are also activated during the rowing stroke, helping to maintain a grip on the handle. While the upper traps and glutes may be felt working during the exercise, this is usually due to incorrect form, as the correct stroke should focus on the legs and lats.
The rowing machine is an excellent tool for building muscle and staying active, offering a comprehensive workout that targets a wide range of muscle groups. It is a low-impact exercise that can be easily incorporated into a cross-training routine without putting excessive strain on the body.
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Rowing machine exercises target the lower body
Rowing is a full-body workout, but it is a common misconception that it is primarily an upper-body exercise. In reality, the activity involves a coordinated effort from the legs, core, and upper body. The rowing stroke consists of 65-75% leg work and 25-35% upper-body work, according to the American Fitness Professionals Association.
The lower-body muscles targeted during a rowing workout include the glutes, quadriceps, hamstrings, and calves. The glutes are the powerhouse that provides the push needed to drive the rower seat backward. 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 hamstrings work as partners to the glutes and support the powerful push and extension of the hips. The calves provide support for power application and support ankle mobility, strength, and function when moving the body forward to the catch.
The rowing machine also works the upper-body and core. The upper-body muscles targeted include the biceps, lats, rhomboids, and shoulders. The core muscles targeted include the rectus abdominis, internal abdominal oblique, external abdominal oblique, and transverse abdominis.
Rowing is an excellent tool for staying active and improving your endurance. It can also help burn calories, which can lead to weight loss when accompanied by an overall caloric deficit. Additionally, rowing provides a combination of strength and cardio, making it a great way to build muscle.
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Rowing machine exercises target the core
Rowing machines offer a full-body workout, targeting multiple muscle groups. However, the focus here is on how rowing machine exercises target the core.
The rowing stroke consists of four distinct phases, and during the third phase, your core is engaged as you hinge further back at the hip. This movement activates the five major muscles that make up your core: the rectus abdominis, internal abdominal oblique, external abdominal oblique, transverse abdominis, and the abdominal muscles surrounding your lower back. Engaging your core during the stroke helps to stabilise your upper body, contributing to better posture and overall core strength.
To perform the rowing stroke correctly, your core should be engaged throughout the movement. Activating your abdominal muscles ensures your other muscle groups can work at their full potential. While it is possible to row without engaging your core, you will eventually limit your speed and endurance. Core activation prepares your body to work against resistance, creating power, speed, and a more intense workout.
To build your core strength, you can also incorporate abdominal exercises that take place off the rowing machine. For example, yoga is a great way to build isometric strength in your core muscles, and it complements rowing nicely.
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Rowing machine exercises target the back
Rowing machines offer a full-body workout, targeting 80%-86% of the body's muscles in a single stroke. They are an excellent way to build endurance, strengthen the body, and improve heart health.
The rowing stroke involves a coordinated effort from the legs, core, and upper body. In the starting position, you engage your shoulder muscles, including the deltoids, rhomboids, and trapezius, along with the triceps, forearm muscles, core muscles, and back muscles such as the erector spinae and latissimus dorsi (lats).
As you pull the handle towards your body, you work your biceps and shoulders. The lats, which form an upside-down V-shape across the back, are heavily engaged during this phase of the stroke, helping to pull the handle towards the body and support good posture. The rhomboids, located in the upper back, are responsible for retracting the shoulder blades and maintaining proper form.
The rowing stroke also works the abdominal and back muscles to control the upper body's thrust, contributing to muscle reinforcement and toning the back. Additionally, the hamstrings, calves, and quads are engaged during the rowing motion, providing stability and shock absorption.
Overall, the rowing machine provides a comprehensive workout for the back, targeting various muscle groups and contributing to improved strength, flexibility, and cardiovascular health.
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Rowing machine exercises target the legs
Rowing is a full-body workout that targets the upper body, lower body, and core muscles. Rowing machines provide a comprehensive workout for the legs, back, core, and arms, burning similar calories to other cardio machines.
The leg muscles are the main source of power while rowing. The big muscles in the legs, including the quadriceps, hamstrings, and glutes, are activated during the drive position. The quads serve as shock absorbers as you return to the starting position, while the hamstrings and calves contract. The glutes are the powerhouse that provides the push needed to drive the rower seat backward.
Rowing is considered a "pushing" sport, with the majority of the work coming from the leg muscles. It is important to maintain proper form to avoid common rowing mistakes, protect your muscles, and keep you injury-free. Driving with the legs and opening the back only as the legs straighten helps prevent overworking the glutes.
The AFPA, or American Fitness Professionals & Associates, estimates that indoor rowing consists of 65-75% leg work and 25-35% upper-body work. Rowing targets 86% of your major muscle groups in a single stroke, making it an incredibly efficient workout.
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