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Rowing ergometer muscle groups - The ultimate full-body workout

6 February 2025

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FROM Lars Wichert

Rowing is one of the most effective sports for training the entire body. While many endurance sports only work either the legs or the upper body, training on the rowing ergometer utilises over 85 % of the entire musculature. It combines strength and endurance in a unique way and is also easy on the joints. But which muscle groups exactly are used and how can you optimise your rowing training to achieve the best results? In this article, you will find out everything about the muscles involved, training variations and how you can use the AUGLETICS Eight Style take your training to the next level.

Which muscle groups are used when rowing?

Full-body workout: Why rowing is so effective

When rowing, several large muscle groups work simultaneously to perform the fluid movement of the rowing stroke. Unlike running or cycling, where the leg muscles are mainly used, rowing distributes the strain evenly over the entire body.

Each stroke follows a cyclical movement pattern that comprises four main phases: Outstretch, follow-through, backstretch and forward roll. While the legs, torso and arms are activated to different degrees in the individual phases, harmonious muscle coordination is promoted overall.

The main muscle groups in detail

1. leg muscles - the motor of the rowing stroke

Power transmission starts with the legs. A strong leg kick is crucial for the efficiency of the rowing stroke.

Quadriceps (front of the thigh) - Extends the knee and generates most of the force in the leg kick.
Hamstrings (back of the thigh) - Controls forward movement and stabilises the knee joint.
Calf muscles - Supports the transfer of force to the stemming board.

Tip: If you want to specifically improve your leg strength, you can vary the training with stronger resistance or interval training. It is important that you always have good tension in your core, otherwise your leg strength will be lost and cannot be integrated into the rowing stroke.

2. core muscles - stability and power transmission

A strong core is essential for an efficient rowing movement.

Abdominal muscles (rectus abdominis, obliques) - Stabilises the upper body during the forward and backward roll.
Back extensor (erector spinae) - Supports an upright posture and prevents the lower back from buckling.
Deep core muscles - Connects upper and lower body, provides control over movement.

Why this is important: A stable core reduces the risk of injury and improves the transfer of power from the legs to the upper body.

3. upper body muscles - the decisive pull at the end of the stroke

Latissimus dorsi (broad back muscle) - The main motor for the final pull of the rowing stroke.
Trapezius muscle (neck and upper back muscles) - Keeps the shoulder blades stable.
Biceps & forearm muscles - Support the grip and ensure a controlled movement.
Pectoralis major (chest muscle) - Helps to stabilise the shoulders.

This shows the difference to cycling or jogging: Rowing shapes the entire upper body and improves posture and back health.

Muscle fibre types and their role in rowing

Our muscles are made up of different types of fibres, which differ in terms of their function, energy consumption and resistance to fatigue. When rowing, all three types of muscle fibres are used in different ways, which means that the training promotes both strength and endurance.

1. type I fibres (slow, oxidative fibres) - the endurance fibres

Type I fibres are designed for prolonged exertion and work primarily aerobically, i.e. they use oxygen to generate energy. They fatigue very slowly and are ideal for endurance sports.

Use for rowing:

These fibres are particularly active during moderate rowing loads when you row at a low to medium intensity.
They ensure that you can row for a long time without tiring quickly.
They play a particularly important role in basic endurance training (GA1 range, low heart rate).

2. type IIa fibres (fast, oxidative-glycolytic fibres) - the all-rounders

These muscle fibres can work both aerobically and anaerobically. They are more efficient than type I fibres, but tire more quickly.

Use for rowing:

They are particularly useful at medium to high intensity, for example when you are riding faster.
These fibres are also activated in the final spurt or during climbs.

3. type IIx fibres (fast, glycolytic fibres) - the fast-twitch fibres

Type IIx fibres are the most powerful, but also the fastest tiring muscle fibres. They work anaerobically, i.e. without oxygen, and rely primarily on the fast ATP creatine phosphate metabolism.

Use for rowing:

These fibres are mainly required for maximum loads, such as a 500 m sprint or an explosive start.
In rowing, they are particularly useful when you are training with very high resistance or performing explosive strength exercises.

How does rowing change the muscles?

Rowing builds up a mixture of strength and endurance. Unlike pure strength training, where type II fibres dominate, rowing trains all three muscle fibre types.

This leads to:

Elongated, defined muscles instead of massive muscle building as in bodybuilding

Improved muscle endurancewhich increases performance

Even muscle developmentas many muscle groups work simultaneously

Why does high muscle engagement lead to higher calorie consumption?

Calorie consumption during sport depends on several factors:

Amount of activated muscles
Training intensity
Training duration
Afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption)

The more muscles work in a movement, the more energy is needed to supply them with oxygen and nutrients.

Why does rowing burn so many calories?

1. whole body strain

Rowing activates over 85 % of the entire musculature. This means that large muscle groups such as the legs, back, abdomen and arms work simultaneously. The more muscles are active, the more calories are burnt.

Comparison:

Running: Mainly strains the legs and supporting muscles. Running also places a high load on the joints, tendons and ligaments.
Cycling: Mainly strains the legs and part of the core to support the leg work.
Rowing: Utilises legs, core and arms simultaneously → Highest energy consumption.

2. combination of strength and endurance training

Rowing not only requires endurance, but also strength for the leg kick and the pull with the upper body.
Strength training increases muscle tone and promotes the afterburn effect, which means that you continue to burn calories after your workout.

3. high oxygen uptake

Rowing places great demands on the cardiovascular system, as large muscle groups work and a high level of total muscle mass is activated for a rowing stroke. This increases oxygen uptake (VO₂ max), which increases calorie consumption. If you compare different endurance sports in terms of their energy consumption, it quickly becomes clear that rowing is one of the top performers. While around 500 to 700 kcal are burned per hour at medium intensity, the calorie consumption for running in the same load range is 400 to 600 kcal and for cycling only 300 to 500 kcal. This makes rowing not only an alternative that is easy on the joints, but also a particularly efficient method of maximising calorie consumption and improving endurance in the long term.

4. afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption)

After intensive rowing training, calorie consumption remains high because the body needs oxygen and energy to regenerate the muscles.
Strength-intensive movements such as rowing intensify this effect compared to pure endurance sports such as running.

How the AUGLETICS Eight Style optimises your training

The AUGLETICS Eight Style Its advanced magnetic braking system and the integrated Virtual Coach set it apart from other Rowing machines and thus ensures particularly efficient training that is easy on the joints. The Virtual Coach analyses your technique in real time and provides direct feedback so that you can correct mistakes immediately. This is particularly important, as incorrect technique can lead to overloading or injury in the long term. The magnetic brake ensures even resistance and enables extremely quiet training - ideal for anyone who wants to concentrate fully on their workout at home. The device also offers training programmes that allow you to work specifically on your strength, endurance or technique. As a result, the training programme adapts perfectly to your personal fitness level and helps you to make continuous progress.

However, rowing not only has immediate benefits for your training, but also has a positive long-term effect on your body. Regular rowing promotes muscle growth and definition without you having to worry about suddenly looking like a bodybuilder - in fact, it gives you an athletic, lean silhouette. The constant use of large muscle groups also improves muscle endurance so that your muscles tire more slowly and you have more energy overall in everyday life. Training also increases metabolic activity, as increased muscle mass means that your body burns more calories even when you are resting. This not only leads to a better body composition, but also helps you to maintain a healthy weight in the long term. With the AUGLETICS Eight Style you can not only perfect your rowing technique, but also work on your fitness in the long term.

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

Conclusion: Why rowing is the ultimate full-body workout

Whether you want to build muscle, lose weight or simply get fitter - the AUGLETICS Eight Style helps you take your training to the next level. Rowing builds functional, athletic muscles that make you more efficient in everyday life and other sports, and don't worry - rowing doesn't give you a "bodybuilder look"! So let's get started.

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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