Ever wondered, “Does the rowing machine build muscle?” The answer is a big YES!
Rowing is a full-body workout that targets your upper body, lower body, & core muscles. It helps you build strength, endurance, and overall fitness. Moreover, it’s fantastic for your heart and lungs which makes it a powerhouse for your health and overall well-being.
But to truly reap the benefits, proper form and technique are key.
Whether you're a beginner or a seasoned rower, understanding the muscles that rowing machine works can take your workouts to the next level.
So, what are the rowing exercise muscles used, and how does this machine strengthen your body? Let’s break it down together.
If you’re looking for a workout that engages nearly every muscle in your body, look no further than rowing on a machine. Believe it or not, rowing activates about 86% of your muscles which makes it one of the most effective full-body workouts out there.
Think of rowing as a horizontal deadlift. It requires strength, coordination, and endurance, while targeting multiple muscle groups at once. Every stroke you take targets your lower body, upper body, and core, ensuring you get a balanced, full-body workout.
“The key muscles targeted by rowing machine workouts include biceps, latissimus dorsi (lats), rhomboids (upper back), shoulders, forearms, triceps, quadriceps, hamstrings, glutes, calves, abductors, abdominals, obliques, and lumbar muscles.”
Let’s have a closer look at the muscles exercised by rowing machine workouts, broken down into lower body, upper body, and core activation.
At first glance, rowing might look like an arm-dominant exercise. But in reality, your legs do most of the heavy lifting. The power behind each stroke comes from your lower body, particularly during the drive phase.
|
Muscle Group |
Role in Rowing |
|
Quadriceps (Quads) |
Thigh muscles that extend your knees. Helping you push off the footplates with force. |
|
Hamstrings |
Located at the back of your thighs. They work along with your glutes to extend your hips and bend your knees. |
|
Glutes (Gluteus Maximus) |
These muscles activate to drive your body backward. Adding power to each stroke. |
|
Calves |
Help with stability and movement. Ensures smooth transitions during the push and recovery phases. |
Rowing isn’t just about leg power. Your upper body plays a key role, especially during the pulling phase. This makes rowing a great back exercise while also strengthening your arms and shoulders.
|
Muscle Group |
Role in Rowing |
|
Latissimus Dorsi (Lats) |
Broad back muscles that help pull the handle toward your torso. Giving your back a strong, sculpted look. |
|
Trapezius & Rhomboids |
Located in the upper back. These muscles improve posture and stabilise your shoulder blades. |
|
Biceps |
Help in bending your elbows as you pull the handle in. Build arm strength and definition. |
|
Forearms & Grip Muscles |
Improve grip strength and endurance. Makes it easier to hold and control the handle throughout your workout. |
One of the biggest benefits of rowing is the core engagement it provides. Every stroke requires a strong, stable core, helping you improve balance and prevent injuries.
|
Muscle Group |
Role in Rowing |
|
Abdominals (Abs) |
Engage throughout the movement to maintain posture and transfer power efficiently. |
|
Obliques |
Side abdominal muscles. Helps with stability and rotational movement, keeping your stroke controlled. |
|
Lower Back (Erector Spinae) |
Supports your spine and posture. Prevents strain or discomfort during long rowing sessions. |
Now that we’ve broken down the muscles worked in rowing, let’s take a closer look at how these muscles are engaged throughout each stroke.
Rowing follows a structured movement pattern that consists of four key phases, ensuring a maximum engagement for a full-body workout.
Each phase of rowing has a specific purpose and targets different muscle groups. Let’s break it down.
The catch phase is your starting position. Here you prepare to generate power. It gets its name from rowing on water, where the oar ‘catches’ the surface before pushing off.
At this point, you’re seated at the front of the rowing machine. Knees bent. Arms extended. And your back slightly forward. Proper form is key. So, engage your back muscles for support. Keep your shins vertical and lift your heels slightly.
Muscles Worked:
The drive phase is where the real work begins. This explosive movement pushes you backward as you extend your legs, open your hips, and finally engage your arms. Think of it as a powerful push-and-pull motion.
This phase has two key parts:
Muscles Worked:
At this point, you complete the stroke by pulling the handle to your lower ribs while leaning back slightly. Your shoulders will be positioned slightly behind your hips. And you’ll feel your core engage to maintain control.
Muscles Worked:
The recovery phase is just as important as the drive. It’s the reverse movement of the drive. Allowing your body to reset for the next stroke. Unlike the quick and explosive drive, this phase should be slow and controlled. Starting with the arms, then the body, and finally, the legs.
Muscles Worked:
Rowing is an incredible full-body workout. But poor technique can lead to inefficient strokes, muscle strain, and even injury. To maximise your performance and stay injury-free, let’s go over some of the most common rowing mistakes and how to fix them.
Jumping straight into rowing without a proper warm-up shocks your muscles and increases your risk of sprains, cramps, or joint pain. A quick 5-minute warm-up with light cardio. Like jogging or dynamic stretches. It boosts circulation, lubricates joints, and prepares your body for the workout ahead.
It’s best to start with gentle aerobic movements to gradually increase your heart rate and get your muscles ready for action.
Rowing is not an arm workout. It’s a powerful leg and back movement. If you’re pulling too much with your biceps, you’re limiting your power and increasing the risk of injury. Ideally, 60% of your force should come from your legs. While your core and arms contribute the rest.
Keep your arms extended during the drive phase. Push through your legs first, engage your core, then pull with your arms at the end.
Rowing isn’t about speed. It’s about controlled, powerful strokes. If you’re rushing back and forth, you’re missing out on muscle activation and risking poor form. Your recovery phase should be twice as long as your drive. Allowing you to reset properly.
So, drive fast, recover slow. Keep a steady rhythm to maximise each stroke.
Just like a bike’s gears, your rower’s damper setting controls resistance. Setting it too high too soon can cause early fatigue and strain your muscles. Beginners should start with a setting between 3-5 and focus on perfecting their form first.
Adjust your damper settings to a manageable level before increasing resistance.
If you’re using your arms and legs at the same time, you’re creating unnecessary strain on your upper body. Rowing follows a specific movement pattern:
Master this step-by-step sequence for a more efficient stroke.
As fatigue sets in, it’s easy to let your posture slip. But slouching or arching your back puts strain on your lower spine and limits your stroke power. Keeping a neutral spine helps engage your core and protect your back.
So, keep your shoulders relaxed. Chest up. And engage your core throughout the stroke.
If your legs push off too quickly, your upper body will struggle to keep up. This will lead to inefficient strokes and potential injuries. Your core is key to keeping everything synchronized.
Try engaging your core muscles to maintain control and fluidity in your movement.
If your seat slams into the front of the rower and your body jerks forward, you’re moving too fast. Rowing is all about rhythm and control.
A proper stroke follows a 1:2 ratio. Exert power on the drive, then take twice as long to recover. So, focus on smooth, controlled strokes rather than speed.
Rowing truly is a total-body workout. It targets muscles from head to toe while improving strength, endurance, and cardiovascular health. So, knowing the muscles rower works can help you maximise your results and take your fitness to the next level.
Looking to level up your rowing workout?
We know that quality equipment makes all the difference in your fitness journey. Whether you’re a beginner or a pro, our top-quality rowing machines are designed to deliver smooth, powerful, and effective workouts right from the comfort of your home or gym.
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