30 day free trial

ZURÜCK ZUR ÜBERSICHT

Muscles used in rowing: A comprehensive guide

15 January 2025

|

FROM Lars Wichert

Rowing is not considered one of the most effective full-body workouts for nothing. It combines strength, endurance and targets over 85 % of the entire musculature. Whether you want to stay fit, build muscle or lose weight, rowing is the ideal choice. Let's take a closer look at which muscle groups are worked during rowing, how they are used and why this workout is so effective.

The main muscles in rowing

Leg muscles: The drive starts in the legs

The rowing stroke starts with a powerful leg kick. The following muscles are used here:

Quadriceps (front thigh): Responsible for leg extension and the main source of power in the rowing stroke.
Hamstrings (posterior thigh): Support the flexion of the legs while rolling forwards.
Calf muscles (gastrocnemius and soleus): Stabilise the foot and support power transmission via the footboard.

Core muscles: Stabilisation and power transmission

The core muscles are the link between the legs and arms and ensure stability:

Abdominal muscles (rectus abdominis and obliques): Ensure a stable centre of the body and take control of the backward movement.
Back extensor (erector spinae): Stabilise the spine and prevent the upper body from slumping.

Upper body muscles: Pulling movement and control

Several muscle groups of the upper body work together in the final move:

Latissimus dorsi (broad back muscle): Provides the main tractive force for the rudder movement.
Trapezius muscle (shoulder and neck area): Stabilises the shoulder blades and supports the movement of the arms.
Biceps and forearm muscles: Move the handle towards the body and control the grip pressure.
Pectoralis major (chest muscle): Supports the end pull and provides stability in the shoulder.

The supporting muscles

Core muscles: The key to stability

Strong core muscles ensure balance and control:

Transverse abdominal muscle (transversus abdominis): Stabilises the spine and protects the lower back from overloading.
Deep back muscles: Contributes to postural stability.

Shoulder and neck muscles: Support of the pulling movement

The muscles in the shoulders and neck ensure smooth power transmission and prevent tension caused by overloading.

Hip muscles: The basis of the movement

Gluteus maximus (gluteal muscle): Provides essential driving force.
Iliopsoas (hip flexor): Coordinates the movement between the upper and lower body.

How the rowing movement strains the muscles

The rowing stroke sequence

The correct execution of the rowing stroke is crucial to maximise the effectiveness of the training and avoid injuries. The movement sequence can be divided into four phases: End pull, pre-roll, front reversal and Draught. These phases build on each other and together create a fluid, rhythmic movement. Different muscle groups are used in the individual phases:

Final move (reserve): In the final move - the rear inversion position - you sit with your back stretched out and tilted slightly behind your hip axis. The legs are stretched out and the handle is held just below the ribcage. This phase requires tension in the upper body, especially in the lower back, to stabilise the posture. The abdominal muscles play the counterpart and provide the remaining tension for a stable torso. The arms pull the handle past the body with the elbows slightly apart, while the wrists remain straight.

Technology tip: Imagine a pin is stuck in your back - this helps you to stick your chest out and keep your upper body upright.

Pre-rolling (the preparation): After the final pull, start to move into the extension position. The arms stretch first, the upper body follows the arm movement and leans slightly forwards with the centre of rotation in the hip axis. Once the hands have passed the knees, the rolling movement begins and the knees bend. This phase is crucial for a controlled and fluid movement. The entire preparation for the rowing stroke takes place here. The core muscles are active during the entire pre-roll movement, but without a feeling of stiffness.

Technology tip: Actively pull yourself forwards with your feet as if you were pulling the Rowing machine underneath you. This helps to maintain control and make the movement fluid.

Front reversal (delivery): The legs are bent in the outreach position, the lower legs are almost vertical, the arms are stretched but not stiff at the elbow joint. The upper body is tilted slightly forwards, the shoulder axis is in front of the hip axis. The core muscles stabilise the body. The anterior inversion is the point at which the movement changes direction and you switch from rolling forward to pulling through. This is a critical moment that should be performed smoothly and without delay. Your core muscles remain tensed to maximise the transfer of power to your legs.

Technology tip: Imagine touching a hot hob and letting go again immediately. This image helps you to make the transition dynamic and direct.

Draught (the power phase): The leg kick activates the quadriceps, hamstrings and glutes, while the upper body tilts back dynamically and the latissimus takes over the pulling movement. At the end of the pull, the arms kick in and activate the biceps, triceps and trapezius. The pull-through is the phase in which the most energy is released. With a powerful leg kick, you push the seat backwards while the upper body hangs clamped behind the handle and performs a parallel shift at the beginning of the scarf.

Technology tip: Make sure that the movement of the legs, upper body and arms is harmonious. The legs initiate the kick, the upper body follows and the arms complete the movement.
An even, powerful pull ensures maximum efficiency.

The fluid motion sequence

Although the phases can be considered individually, in practice they merge into a harmonious movement. A fluid movement sequence prevents unnecessary strain and ensures that you achieve the full stroke length.

Different training intensities

The rowing machine is ideal for training at different intensities. The AUGLETICS Eight Style has ten different resistance levels and five additional power levels, which are intended for a power-intensive and muscle-stressing rowing stroke. If you want to focus on muscle strain when rowing, you should train with a higher resistance. Due to the forces exerted by the resistance, a sophisticated technique is the basis for rowing with increased resistance.

Advantages of a full body workout when rowing

Efficiency

Rowing activates over 85 % of the entire musculature. No other cardio machine offers such a comprehensive workout.

Harmonious muscle development

The training is even and prevents one-sided strain. This improves posture and reduces the risk of injury.

Prevention and Rehabilitation

Rowing is easy on the joints and is ideal for people with back or knee problems.

What type of muscle is built up during rowing?

Rowing is a strength and endurance sport that primarily builds up long, lean and functional muscles. The movement uses around 85 % of the entire musculature and combines strength and endurance in a harmonious sequence of movements. It does not train isolated muscle groups, as is often the case with classic strength training, but instead creates an even load that targets all the main muscle groups.

The leg, back and core muscles benefit in particular, as these are crucial for both power transmission and the stability of the movement. At the same time, the cardiovascular function is strengthened and the joint-friendly movement makes rowing an ideal sport for people of all ages.

Muscle fibre types: What makes rowing special

Rowing trains both the fast-twitch and the slow-twitch muscle fibres.

Slowly twitching fibres (slow switch): These are used during moderate, endurance-orientated training and are responsible for endurance and efficiency. They ensure lean and defined muscles.
Fast-twitch fibres (Fast-Twitch): These fibres are used for more intensive intervals or strength training elements in rowing. They provide a lot of strength in the short term without increasing muscle volume to an extreme degree.

This balanced load means that rowing develops muscles that are powerful and functional without appearing bulky.

Should I be afraid of looking like a bodybuilder?

No, definitely not. Muscle building in rowing is very different from pure strength training. To look like a bodybuilder, you would have to lift heavy weights, drastically increase your calorie intake and follow specific muscle-building programmes. Rowing focusses on a combination of strength and endurance, which strengthens and defines the muscles but does not cause them to grow massively.

Women benefit particularly from rowing, as it promotes toned arms, a strong core and defined legs - without the risk of appearing "too muscular".
Men also build strength and definition without the muscles appearing unnaturally large, as the focus is on endurance, calorie burning and functional strength.

How rowing changes the muscles in the long term

The combination of strength and endurance training develops well-defined muscles that are neither bulky nor isolated. Instead, long, powerful muscles are built up, which are not only aesthetically pleasing, but also functionally useful in everyday life and other sports. The torso in particular is strengthened, which provides an important basis for a stable posture and protection against injuries. This strengthening prevents back problems and supports healthy movement in everyday life.

Another long-term effect of rowing training is increased muscle endurance. As rowing involves many repetitions with moderate resistance, the ability of the muscles to work powerfully and efficiently over longer periods of time is improved. This is not only beneficial for sporting activities, but also for everyday tasks such as walking for long periods or carrying loads.

In addition, rowing stimulates the metabolism, which promotes muscle regeneration and leads to a higher basal metabolic rate. A trained body therefore burns more calories even at rest. This not only supports weight regulation, but also helps to maintain muscle mass in the long term. Regular use of the muscles also ensures that the joints are stabilised, which prevents injuries and increases mobility.

In the long term, rowing will make you feel stronger, more stable and more energised. The muscles are not only built up, but also optimally coordinated so that your body works powerfully and efficiently as a unit. These positive changes are not only visible, but can also be felt in the form of more strength, better posture and an improved quality of life.

Comparison with other sports

Rowing vs. running

Rowing is easy on the joints, whereas running can put strain on the knees and ankles due to the impact loads.
Rowing uses more muscle groups at the same time.

Rowing vs. strength training

Rowing offers a holistic workout, whereas strength training often targets isolated muscle groups.
It combines strength and endurance training in one movement.

Rowing vs. cycling

Rowing also trains the upper body, while cycling mainly targets the leg muscles.

Tips for muscle-orientated rowing training

Technology: Pay attention to a clean movement sequence to avoid injuries.
Variation: Alternate between moderate and intensive units to increase the training effect.
Warming up and mobilising: Prepare your muscles before training.
Regeneration: Use stretching and fascia rolls to relax the muscles.

The right rowing machine for effective training

A high-quality rowing machine like the AUGLETICS Eight Styleoffers functions such as a virtual coach and precise electronic resistance adjustment, which also regulates the resistance itself via the workout builder. This makes training more efficient and the right technique easier to learn. With these benefits, you can ensure that you get the most out of your rowing training and optimise your muscles.

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

ZURÜCK ZUR ÜBERSICHT

This could be of interest for you

27 February 2025

|

Lars Wichert

Is rowing good for the intervertebral discs?

Zum Beitrag

27 February 2025

|

Lars Wichert

What are the benefits of 20 minutes of rowing? A comprehensive look at the positive effects

Zum Beitrag

27 February 2025

|

Lars Wichert

Rowing machine - What is it good for?

Zum Beitrag

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take two minutes to find out if AUGLETICS is the ideal rowing machine
for you.