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Is rowing good for your back? The facts and benefits at a glance

5 February 2025

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FROM Lars Wichert

Why back health is so important

The back is the foundation of the body - it stabilises, holds you upright and enables movement in all directions. However, it is precisely this central element that is often neglected, leading to pain and poor posture. Back pain is one of the most common health problems in Germany. According to the German Back Pain Study of the Robert Koch Institute (RKI), up to 85 per cent of the population have experienced back pain at least once in their lives. This high figure shows how widespread back problems are - and how urgently prevention and targeted training are needed.

At a time when many people spend the majority of their day sitting down, it is crucial to strengthen the back in a targeted manner. One of the most effective methods of doing this is rowing. But is rowing really good for your back? And which muscles are trained exactly? In this article, I, Lars Wichert, two-time Olympic rower, explain why rowing strengthens the back, which muscles it uses and how it can best be integrated into everyday life.

The function of the back: why a strong back is essential

The back is a highly complex structure made up of muscles, vertebrae, ligaments and tendons, which together enable stability and mobility. The central pillar of the back is the spine, which is responsible both for an upright posture and for protecting the spinal cord.

Main functions of the back

Posture and stability: A strong back ensures a healthy posture and prevents strain in everyday life.
Mobility: Many everyday movements such as turning, bending and stretching depend on the flexibility of the back.
Protection of the nerve tracts: The spine protects the spinal cord, which serves as the central connection between the brain and the body.

A healthy, strong back is essential for well-being and performance. However, modern lifestyles present it with major challenges.

Common back problems and their causes

Back pain is widespread in our society and can have various causes. Modern lifestyles with long periods of sitting, lack of exercise and often incorrect posture contribute significantly to back problems. The most common causes and their effects on the back are

1. lack of exercise and one-sided strain

Many people spend several hours a day sitting down - whether in the office, driving or on the couch. As a result, the back muscles are hardly used and lose strength. The deep muscles that provide stability to the spine are particularly affected. An inactive back is more susceptible to tension, poor posture and long-term damage.

2. poor posture at the workplace and in everyday life

Poor posture, especially at a desk, puts uneven strain on the spine. A hunched back, shoulders slumped forwards or constantly remaining in a slouched position can lead to pain and tension. Many people develop muscular imbalances as a result, in which certain muscle groups are shortened or overloaded.

3. incorrect lifting and sudden overload

Lifting heavy loads from the back instead of with the legs or jerky movements put enormous strain on the intervertebral discs. Abrupt movements or carrying heavy loads with a twisted spine are particularly dangerous. This can lead to acute pain or long-term damage such as slipped discs.

4. too little targeted back training

Although many people exercise regularly, they neglect their backs. One-sided strain, as is the case with classic strength training or running, can exacerbate muscular imbalances. It is particularly important to strengthen the entire trunk in order to promote a healthy and stable posture.

5 Chronic diseases of the spine

Slipped discs, scoliosis or degenerative changes such as osteoarthritis are often caused by years of poor posture and insufficient movement. These conditions can lead to chronic pain and restricted movement. Targeted back training, such as rowing, can help to alleviate symptoms and improve mobility.

Why rowing is ideal for your back

Rowing is considered one of the best sports for strengthening the back. While many sports only target certain muscle groups, rowing trains the entire body and ensures that the muscles are evenly stressed.

The most important benefits for your back

Holistic training: Rowing uses up to 85 per cent of the entire musculature, including the latissimus, trapezius and deep back muscles.
Joint-friendly workout: Unlike running or other sports with a high impact load, rowing is a low-impact workout that takes the strain off your back.
Improvement of posture: Targeted training of the back muscles promotes an upright posture, which reduces poor posture and tension.
Effective rehabilitation: Rowing is used in physiotherapy to rebuild muscles after injuries or operations.

Regular rowing ensures that your back remains strong, flexible and resilient.

Which muscles in the back are trained when rowing?

Rowing activates the entire back musculature, in particular:

Latissimus dorsi (broad back muscle): The most important pulling muscle in rowing, which ensures a strong, defined back.
Trapezius (hood muscle): Stabilises the upper back and shoulders.
Rhomboids: These muscles pull the shoulder blades together and improve posture.
Erector spinae (back extensor): Supports the spine and ensures a healthy, upright posture.

Regular rowing training strengthens these muscles and can effectively prevent back problems.

Rowing as prevention and rehabilitation

Prevention of back problems

Rowing specifically strengthens the core muscles and promotes a stable posture.
The even movement ensures good blood circulation in the muscles and relieves tension.
A strong back can compensate for poor posture and protect against future complaints.

Rowing in rehabilitation

Rowing is often used as a gentle rehabilitation measure after slipped discs or back injuries.
The guided movement prevents incorrect posture and ensures controlled strain on the muscles.
The lack of impact minimises the risk of injury.

Rowing as prevention and rehabilitation

The right technique is crucial to ensure that rowing is ideal for your back and does not cause any additional strain. Here are some essential tips on how to train in a way that is easy on your back and maximises your benefits:

1. master the right technique

A proper technique is the key to effective and healthy rowing training. Incorrect movement sequences, such as leaning back too early or a jerky pulling movement, can lead to an uneven load. The correct sequence of movements is particularly important:

Legs first - The rowing stroke begins with a powerful leg kick. It is essential that the upper body has good tension so that it can follow in a parallel shift. The rule of thumb here is that the buttocks must be held firmly for the leg kick. Just like when lifting heavy things.
Upper body follows - As soon as the legs are almost stretched, the upper body moves back in a controlled manner. The transition is smooth. The upper body swing is initiated while the legs are still kicking.
Arms complete the train - The grip is pulled towards the lower rib area while the shoulders remain relaxed but support the arm pull by moving backwards.
Roll forward in reverse order - First stretch your arms, then bend your upper body forwards and finally bend your legs.

2. keep your back stable during the entire stroke

A posture with a certain amount of tension in the upper body during the entire rowing stroke is essential. A completely round back or an excessively reclined position can lead to tension or overloading. The lower back should always remain slightly tensed to stabilise the spine.

Watch out for:

✔ Activated core muscles.

✔ A neutral head posture - do not look down or look up too much.

✔ Conscious control of the movement to avoid jerky loads.

3. optimise the stroke length

A common mistake is to lean too far forwards or backwards. The range of movement should be chosen so that the muscles can work efficiently but the spine is not overstretched or compressed.

At the front in the delivery position: The shins should be vertical, the upper body slightly tilted forwards and the shoulder axis in front of the hip axis.
At the back in the reserve: The upper body should be tilted backwards by a maximum of 10-15 degrees. The upper body therefore swings between 11 and 13 o'clock as it is pulled back and then prepared to roll forwards again.

Excessive stretching or leaning back too far can lead to unhealthy strain on the spine and wastes energy unnecessarily.

4. choose the right resistance

Too much resistance can cause you to pull your upper body backwards instead of using your legs correctly. It is particularly useful for beginners to start with moderate resistance in order to learn the technique properly.

Recommended settings:

Beginners: Resistance at level 3-5, focus on technique.
Advanced: Resistance at level 5-8, more effort allowed.
Professionals: Higher resistance levels for strength endurance training.

5. warm up before training

A targeted warm-up is essential to prevent injuries and tension. Warming up prepares the muscles for exercise and improves blood circulation.

Recommended exercises:

Circular shoulder movements to loosen the shoulder area.
Pelvic tilt exercises to mobilise the lower back.
Gentle rowing training at low intensity for 3-5 minutes.

6. avoid mistakes that strain the back

Incorrect movement patterns can put unnecessary strain on the spine. Here are typical mistakes and how to avoid them:

❌ Excessive hollow back: Can lead to tension in the lower back.

✅ Maintain a natural back curve with activated abdominal muscles.

❌ Upper body falls backwards: Excessive recline can overload the lumbar spine.

✅ The back position should be light and controlled.

❌ Pulling with the arms only: Leads to ineffective strain on the shoulder muscles.

✅ The pull should be made from a combination of legs, upper body and arms.

7. stretch and regenerate after training

Targeted stretching of the back muscles can help to prevent tension and improve flexibility. This is ideal:

Cat hump and horseback to mobilise the spine.
Lateral stretching for the core muscles.
Deep squat to loosen the hips and lower back muscles.

The use of a fascia roller can also help to relieve tension after training and support regeneration.

Technique is the key: how to row correctly

With AUGLETICS Eight Style you can do an effective and back-friendly workout. It offers:

Virtual Coach: Provides real-time feedback on technology so that errors can be corrected immediately.
Magnetic brake system: Provides even resistance that is easy on the back.
Gentle movement: The guided, even rowing motion ensures maximum safety for the spine.

With this innovative Rowing machine can specifically strengthen the back, prevent back pain and improve posture in the long term.

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

Conclusion: Rowing - the best decision for your back

Rowing is more than just a fitness workout - it is one of the most effective ways to maintain a strong, healthy back. The combination of muscle building, joint protection and posture improvement makes it the ideal sport for people who want to prevent back problems or alleviate existing complaints.

With the right technology and a high-quality Rowing machine like the AUGLETICS Eight Style the back muscles can be specifically strengthened to ensure a pain-free back in the long term.

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.

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