Rowing is one of the most efficient full-body workouts that both strengthens muscles and builds endurance. It is perfect for anyone who wants to train their entire body evenly - whether beginner or experienced athlete. In this article, you will find out which muscle groups are particularly stressed during rowing, how training on a rowing machine such as the AUGLETICS Eight Style and what role the different muscle fibre types play in this.
Which muscles are trained when rowing?
Rowing is a real full-body workout that works the muscles from head to toe. Here is a detailed overview of the most important muscle groups:
Shoulder muscles:
The rear shoulder muscles stabilise the pulling movement and ensure a healthy posture. They are crucial for a powerful finish to the rowing stroke and help to avoid tension in the shoulder area.
Arm muscles:
- Biceps and triceps: The biceps work intensively when the rowing grip is pulled up, while the triceps become active when the arms are returned. This movement strengthens the upper arm muscles.
- Finger muscles: The small muscles of the fingers and forearms are used to hold the grip. This strengthens the grip and trains the forearm muscles.
Back and core muscles:
- Latissimus (broad back muscle): It plays a key role in the pulling movement and ensures an upright posture throughout the rowing stroke.
- Trapezius: This muscle supports the shoulder posture and pulls the shoulder blades together, which is important for a healthy posture.
- Core muscles: The abdominal and back muscles stabilise the body and transfer power from the legs to the upper body. They ensure efficient and fluid movement.
Abdominal muscles:
The abdominal muscles stabilise the torso and help to perform the rowing stroke efficiently. They are essential for maintaining a stable centre of the body and preventing back pain.
Buttock muscles:
The glutes support the hip extension and help to stabilise the lower back. The gluteal muscles play a central role, especially during the forward movement at the start of the rowing stroke.
Leg muscles:
- Quadriceps and hamstrings: These muscles drive the forward movement and ensure that you push yourself powerfully off the rowing machine.
- Calf muscles: The calves stabilise the foot with every stroke and support the movement of the legs.
This holistic muscle strain makes rowing training particularly effective. It combines strength and endurance and offers you the opportunity to get your entire body in shape. You can also find more details in the AOK article: Rowing in the living room".
The importance of muscle fibre types: Type 1 and type 2 in rowing
The importance of muscle fibre types: Type 1 and type 2 in rowing
Rowing engages different types of muscle fibres, each of which has a different function:
Type 1 muscle fibres (slow switch):
These fibres are particularly enduring and are responsible for slow but long-lasting movements. They are frequently used during rowing training as they help to perform long and steady movements. This makes them ideal for endurance training, which in turn leads to lean but strong muscles.
Type 2 muscle fibres (fast-twitch):
These fibres are responsible for fast, powerful movements and are used in rowing, especially during intensive intervals or short sprints. They are important for fast starts and help to increase performance during short, powerful strokes.
Fazite :
Fazite :
When rowing, you mainly train the type 1 muscle fibres, which promotes your endurance and muscle definition. However, you can also activate the type 2 fibres through targeted intervals and thus build up more strength.
Rowing to build muscle: how to get the most out of your rowing machine
Many beginners wonder whether you can really build muscle by rowing. The answer is a resounding yes - especially if you use the right technique and training methods. Lars, our AUGLETICS coach and two-time Olympian, explains in his video how you can differentiate between strength endurance and strength training when rowing and which muscles are particularly challenged.
In the video, you will learn how rowing trains your whole body, what role the different muscle fibres play in this and how you can build muscle mass in a targeted way. Lars explains that with the right training, you can build muscle and lose fat at the same time without fear of becoming too massive.
Krafttraning with the AUGLETICS Eight Style
The AUGLETICS Eight Style rowing machine not only offers 10 endurance levels, but also 5 special strength levels that are perfect for targeted maximum strength training. Here are some tips on how you can use the machine for your strength training:
Warm-up:
Start with 5-10 minutes of light rowing to warm up the muscles and prepare the joints for the following workout.
Strength levels for targeted training:
With the 5 strength levels of the AUGLETICS Eight Style, you can work specifically on your maximum strength. The high resistance levels are ideal for training in short, intensive sets, similar to classic weight training. For example: 15 powerful rowing strokes with maximum resistance, followed by a short break. This helps to put more intensive strain on the muscles and thus promote targeted muscle building.
Interactive training programmes:
The device allows you to create your own programmes, from calm endurance sessions to intensive interval training. You can adjust the resistance in stages to personalise your training. [Placeholder for product link]
Why is rowing the ideal full-body workout?
Why is rowing the ideal full-body workout?
Rowing training not only offers muscle building benefits, but is also an effective way to improve overall fitness. Here are some of the benefits of rowing:
- Joint-friendly training: The fluid movement of the rowing stroke is easy on the joints and minimises the risk of injury. This makes rowing ideal for people with knee, hip or back problems.
- High calorie consumption: When rowing, many muscle groups are used simultaneously, which leads to a high calorie consumption. This helps you to efficiently lose fat and build muscle at the same time.
- Better posture: Training your back and core muscles improves your posture, which can prevent back pain in the long term.
- A wide range of training options: With a modern rowing machine like the AUGLETICS Eight Style, you can choose between different training programmes and tailor your training precisely to your goals.
Is rowing right for you?
Are you wondering whether rowing is the ideal sport for you? Take our quiz now and find out how well rowing suits you and how you can get the most out of your training
Conclusion: Rowing - the key to strong muscles
Rowing is one of the best ways to train the entire body and strengthen the muscles evenly. It offers a balanced mix of strength and endurance training that targets both the large muscle groups and the deep stabilising muscles. With the AUGLETICS Eight Style rowing machine, you can customise your training and work specifically on your goals - whether it's building muscle, improving your endurance or simply getting fitter in everyday life.
The option to use different intensity levels keeps your training varied and motivating. Try it out and experience how rowing can take your fitness to a new level