Rowing machines (also known as rowers) are one of the best cardiovascular workout tools available because they target multiple muscle groups and burn a lot of calories per minute.
In fact, rowing may be the best all-around exercise you can do, especially if you want to work your abs, glutes, and thighs with just one piece of equipment. But what does it actually do?
This article explains how the muscles in your back, legs, chest, shoulders, arms, and abs are used during different types of rowing exercises so that you can determine which areas of your body you’d like to focus on.
The muscles rowers use
A rower machine works nearly every muscle in your body, but particularly targets your legs, abdominals and arms. According to The Mayo Clinic, rowing machines can also help with weight loss because they're low-impact and burn calories. To lose weight safely but quickly on a rower, try to make your workout as intense as possible without neglecting form.
Adjusting settings for intensity increases or minimizing breaks between sets ensures you get an effective workout in less time. You'll also want to vary your routine from day to day, using different resistance levels and rowing patterns each time so you don't give muscles time to recover before their next challenge.
The breakdown of the rowing stroke
We know it can be hard to understand exactly how rowing works, it looks so simple and easy when Olympic rowers perform it. But it’s actually pretty complex. Luckily, we made things a little easier by breaking down each part of your stroke, telling you what muscles are working and what they’re doing at every stage of your stroke. Here’s how it breaks down:
1. The Catch
This is the beginning of your stroke where your knees bent, shins vertical, arms straight, and body leaning forward.
2. The Drive
You begin with pushing off with your legs, swing your back through the vertical position, and then pull with your shoulders.
3. The Finish
When you reach the finish, your upper body is tilted back slightly, your legs are extended, and you pull the handle to your lower chest.
4. The recovery
This stage is the beginning of performing everything beginning with extending your arms backward, then bending from your hips until you are back in the catch position.
Each of these stages of a rowing stroke targets different muscle groups.
Which muscle groups are used in 'the catch' stage of rowing stroke
Muscle groups that are used during The Catch stage of a rowing stroke include:
- Traps
- Triceps
- Deltoids
- Abdominal
- Hamstring
- Calves
- Lower Back
Which muscle groups are used in 'The Drive' stage of a rowing stroke?
The Drive stage is also broken down into three different stages which all target different muscle groups.
The leg emphasis:
- Traps
- Deltoids
- Glutes
- Calves
- Hamstring
- Upper Back
- Quads
Body Swing Emphasis
- Forearms
- Biceps
- Hamstring
- Middle Back
- Abdominal
- Calves
- Glutes
- Quads
Arm Pull Through Emphasis
- Delts
- Traps
- Quads
- Biceps
- Forearms
- Lats
Which muscle groups are used in 'The Finish' stage of a rowing stroke?
- Delts
- Traps
- Forearms
- Biceps
- Glutes
- Lats
- Quads
Which muscle groups are used in 'The Recovery’' stage of a rowing stroke?
- Traps
- Calves
- Hamstring
- Triceps
- Delts
- Abdominal
- Forearms
Frequently asked questions
Which muscle fibers does a rowing machine use?
Rowing machines mostly target type one muscle fibers which use aerobic respiration for energy. This means that this workout is mostly fueled from fats and sugars. The type one muscle fibers use low power contractions over long periods and are slow to fatigue. These muscle fibers are also used in other cardiovascular exercises like elliptical trainers and treadmills.
On the other hand, anaerobic respiration is an energy system for weight training and powerlifting. These types of workouts mostly use type 2 muscle fibers which are fast to fatigue and require regular rest between each set and rep.
Should I add any other type of workout to my routine?
If you are looking to add an extra dimension to your fitness routine, rowing is one of the best workouts for doing so. Rowing works over eighty percent of your body muscle mass; specifically targeting your back muscles, glutes, quadriceps and abdominal muscles.
It also works most major joints such as elbows, knees and ankles. Because it utilizes all of these muscle groups in coordination with each other, rowing can improve your body's overall flexibility by lengthening and stretching these large muscle groups throughout their full range of motion.
and because it is so full-body rigorous, and has multiple benefits beyond strength training, many people find that rowing is a great way to manage their weight or get fit while conditioning for another sport or activity.
However, if you want to build on strength and muscle mass, you should aim to add weight lifting too.
Can you become bulky from rowing?
The answer to that question is no. It doesn’t build mass but it tones and engages all your muscles as well as burns fat. This is because of rowing machines put all of your body into motion and works your upper, lower and oblique muscles.
If you do want to gain muscle mass, you should be performing weight lifting, and especially with free weights like dumbbells, barbells and kettlebells. If you are more experienced, be sure to make the most of your benches and squat racks.
Returning back to the rowing machines, beginners should start with light rowing machines for about 15-20 minutes for three times a week.
What's the different between air rower and an underwater rower?
Air rowing machines and underwater rowing machines (or water rowers) offer different training regimens that simulate real-life situations, but they both have their pros and cons. Water rowers offer a more realistic experience for those looking to train on something more like an actual body of water, while air rowing machines give users an intense cardio workout in a very small space.
In order to get back into shape from a life of sedentary living, it's important to choose whichever option fits your lifestyle best. When air or water doesn't cut it, think about an elliptical machine, it’s basically just another type of rowing machine, except with hydraulic resistance and handles.
You can buy one here on Amazon.
Conclusions on the best type of equipment for weight loss.
If you're looking to burn calories and get in shape, then rowing is one of your best bets. Rowing burns between 500 and 1,000 calories per hour depending on how fast you go. For comparison, running can burn 800 calories per hour at top speed.
Not only that but because it's low impact, making it great for people with joint problems, and burns fat and tones muscles, rowing is one of the most effective forms of exercise available. So grab the handlebars, start pulling and see what results you can achieve!