What Muscles Does a Rowing Machine Work?

The rowing machine or ergometer is gaining popularity these years and has become one of the top picks for fitness enthusiasts. But why? What muscles does a rowing machine work? Beyond that, what benefits can this machine bring to us?

In this article, we will explain the muscles worked by rowing machines in different phases, show you the proper form using this machine, and some questions you might be concerned about using this machine. At the end of this article, we will introduce to you the best rowing machine for home gym from Tousains.

The Four Phases of Rowing & Muscle Engagement

Rowing on a machine is more than just a simple back-and-forth motion. The workout consists of four distinct phases, each targeting different muscle groups throughout your body. Understanding how this machine engages various muscle groups is key to making the most of your rowing workout.

The Catch

This is the starting position, where your legs are bent, and your torso is leaning slightly forward. The quadriceps and hip flexors are activated to prepare for the drive phase, while the core is engaged for stability.

The Drive

As you push off with your legs, the hamstrings, glutes, and calves power the movement. Your core continues to stabilize your whole body, while your upper body begins to engage. The back muscles are activated as you begin to pull the handle toward your chest.

The Finish

At this phase, you’re fully extended with your legs straight, your back leaning backward slightly, and your arms pulling the handle toward your lower chest. This is when your upper back, biceps, and forearms come into play. You need to maintain the proper posture at the same time.

The Recovery

As you extend your arms and lean forward to prepare for the next stroke, the core and lower back are engaged to prevent slouching. Your legs bend as you return to the catch position, preparing for the next drive.

The reason why we explain muscles worked by rowing machines in 4 different phases is that if you do not keep a proper form, several muscle groups cannot be engaged and it may cause injury. So how to row properly on a rowing machine?

Proper Rowing Form

Yes, a proper form is important. Not only does the correct technique ensure that you’re targeting the right muscles, but it also prevents injuries. Here’s a step-by-step guide to help you achieve perfect form:

The Catch

Sit on the rowing machine with your feet secured and your knees bent.
Keep your back straight and lean slightly forward from your hips. Don’t slouch.
Ensure that your shins are vertical, and your torso is not leaning too far forward.

The Drive

Push with your legs first, keeping your back straight and core tight.
As your legs extend, lean back slightly and engage your upper back and arms to pull the handle toward your lower chest.
Make sure your shoulders don’t hunch as you pull the handle in—focus on engaging your lats instead.

The Finish

At the end of the stroke, your legs should be straight, and the handle should be pulled to your lower chest.
Keep your back slightly arched, not rounded, and ensure your chest is open.
Hold this position briefly before starting the recovery phase.

The Recovery

Extend your arms and lean forward from your hips to return to the catch position.
Bend your knees as you slide forward, ensuring your back remains straight and your core engaged.
Do not rush through the recovery phase—take your time to reset for the next stroke.

Now that you know how to row properly, let’s take a closer look at what other benefits you can get from rowing machines.

Beyond Muscle Building: Rowing Machine Benefits

While rowing machines are fantastic for building muscle, they offer many other benefits that make them stand out among all the gym equipment.

Improve Cardiovascular Health and Endurance

Rowing is a great cardiovascular activity that works your heart and lungs. The continuous rowing motion raises your heart rate, improves blood circulation, and boosts overall endurance. Regular use of this machine can help lower blood pressure, reduce the risk of heart disease, and improve stamina.

Boost Metabolism and Support Fat Loss

By engaging your full body while exercising, rowing helps you burn calories effectively, contributing to overall weight loss. In addition, the rowing machine combines strength training and aerobic exercise. Whether you want to build muscles or burn fat, this machine can be your best fitness companion. Tousains 3 in 1 rowing machine, in particular, provides many modes that allow you to target your ab muscles and upper body effectively.

Low-impact feature protects your knees

Joint-friendly workout is essential for those who prioritize knee health. The low-impact rowing workout could place minimal strain on your knees, hips, and ankles. This makes it an ideal choice for people with joint issues, beginners, or those recovering from injury. Besides, this helps enhance the muscles around the joint so as to better support the knees.

Mental Health Benefits

Physical activities benefit not only your body but also your mind, so does rowing. Each time after row, you will feel more relaxed and your attention will be more focused. You can use this machine as a form of mindfulness or as a way to clear your mind after a long day.

Why Choose the Tousains 3 in 1 Rowing Machine?

Among all the options in the market, the Tousains 3 in 1 rowing machine stands out for its unique features:

All-in-One Machine: Rowing, Abs, and Upper Body Strength

With a combination of a traditional rowing machine, an ab coaster, and a small cable crossover, this machine allows you to target your abdominal muscles and your upper body. Whether you’re looking to build strength in your arms or focus on toning your abs, this machine provides a full-body workout solution that adapts to your fitness goals.

Customizable Height Settings for a Perfect Fit

Featuring 4 adjustable height levels, this machine is suitable for individuals of different heights, from 150 cm to 185 cm. No matter what your height is, the adjustable height ensures that you can maintain the proper form and get the most out of your workouts.

Adjustable Resistance Levels for All Fitness Levels

The Tousains 3 in 1 Rowing Machine comes with two adjustable resistance levels. One offers 10 kg of resistance, perfect for beginners or those seeking a lighter workout. The other provides 20 kg of resistance, making it ideal for advanced users who want to challenge themselves and push their limits. This flexibility ensures that the machine can always fit you as your fitness level improves.

Foldable and Compact

Compared with other large equipment, this machine is relatively small and compact. With the foldable design, it can be placed in any corner of your apartment or small spaces. You do not need to worry that this machine occupies too much space.

Conclusion

What muscles does a rowing machine work? When rowing correctly, it works your legs (quads, hamstrings, calves), and core (abs, obliques, lower back) effectively, and engages your upper body at the same time. Beyond muscle building, this machine also provides you with many health benefits, like increased cardiovascular health and better mental health conditions.

Ready to embark on your fitness journey? Choose no further than 3 in 1 rowing machine from Tousains, a reliable fitness brand that has been dedicated to the home gym industry for nearly two decades. The 3 in 1 rowing machine on their website is sold at the best discount price. Check their website now and pick one for your home fitness journey!

FAQs About Rowing Machines

Does rowing build muscle?

Yes! Rowing works all major muscle groups and helps you build both strength and endurance. But if you want to build significant muscle mass, you’d better combine this with weight training.

Is rowing good for beginners?

Absolutely. Rowing is low-impact and adjustable in resistance, making it a great choice for beginners looking to build strength.

What makes rowing machines unique compared to other cardio equipment?

Unlike most other cardio machines which mainly focus on the lower body, rowing machines provide a full-body workout that combines both strength training and cardio.

Does a rowing machine work the upper body?

Yes! Rowing engages your arms, shoulders, back, and forearms, making it a fantastic way to build upper body strength. With Tousains 3 in 1 rowing machine, you can work out your upper body more effectively.

Author Profile

Adam Regan

Deputy Editor

Features and account management. 3 years media experience. Previously covered features for online and print editions.

Email Adam@MarkMeets.com