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Which muscles are trained when rowing?

14 February 2025

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FROM Lars Wichert

Rowing - the ultimate full-body workout

Rowing is considered one of the most effective workouts for the entire body. It combines strength, endurance and coordination and utilises around 85 % of the muscles. This makes rowing an ideal sport for anyone who wants to strengthen their muscles, improve their endurance and burn fat at the same time. But which muscles are actually trained when rowing and how do you benefit from the exercise?

1. the main muscles in rowing

Rowing uses all the large muscle groups of the body, as well as smaller supporting muscles that ensure fine control and stability.

Leg muscles - the motor of the rowing stroke

The rowing stroke begins with a powerful leg kick, in which the lower extremities in particular are active:
 
  • Quadriceps (front thigh) - Mainly responsible for leg extension and the most important muscle for propulsion when rowing.
  • Hamstrings (posterior thigh) - Support the flexion of the legs while rolling forwards and ensure a controlled movement.
  • Calf muscles (gastrocnemius and soleus) - Stabilises the feet on the stemming board and supports power transmission.

Illustration of muscle activation during rowing, focus on legs and lower back.

Core muscles - the connection between legs and arms

The core muscles are the link between the lower and upper extremities. They ensure a stable posture and powerful movement. Without strong core muscles, the leg kick would have no effect as the power of the leg kick would be lost:
 
  • Abdominal muscles (rectus abdominis & obliques) - Stabilise the centre of the body and help to control the backward movement.
  • Back extensor (erector spinae) - Supports an upright posture and protects the spine from overloading. Ensures that the parallel shift can be performed correctly.

Upper body muscles - the strength behind the pull

 

Several muscle groups are active in the final stroke of the rowing stroke:
 
  • Latissimus dorsi (broad back muscle) - Mainly responsible for the pulling force when rowing.
  • Trapezius muscle (shoulder and neck area) - Stabilises the shoulder blades and contributes to arm movement.
  • Biceps and forearm muscles - Move the grip towards the body and control the grip position.
  • Pectoralis major (chest muscle) - Supports the end pull and keeps the shoulders stable.

A schematic representation of rowing training on an ergometer with highlighted muscle groups. The illustration shows two phases of the rowing movement with activated muscle areas in red.

2. supporting muscles for more stability

Core muscles - the key to efficiency

Strong core muscles are crucial for a clean technique and long-term back stability:
 
  • Transverse abdominal muscle (transversus abdominis) - Supports trunk stability and protects the lower back.
  • Deep back muscles - Ensures a stable spine and healthy posture.

 

Shoulder and neck muscles

The shoulder muscles ensure smooth power transmission and prevent tension.
 

Hip muscles - the basis of movement

  • Gluteus maximus (buttock muscle) - Provides essential driving force.
  • Iliopsoas (hip flexor) - Coordinates the movement between the upper and lower body and supports forward rolling.

3. how the rowing movement strains the muscles

The rowing stroke sequence

A clean rowing stroke consists of four phases, each of which utilises different muscle groups:

  1. Final move (reserve) - The grip is moved backwards close to the chest. The latissimus, trapezius muscle, biceps and core muscles are particularly active here.
  2. Pre-rolling - The movement back to the starting position activates the abdominal muscles and the hip flexors.
  3. Front reversal - The leg kick is prepared here while the core remains stable.
  4. Draught - The most explosive part of the rowing stroke, in which the legs, back and arms work together.

4 Why is rowing so effective for building muscle?

Muscle fibre types: What makes rowing special?

Rowing trains both the slow-twitch and the fast-twitch muscle fibres:
 
  • Slow-twitch fibres: Are used during endurance-orientated training and ensure long-lasting resilience of the muscles.
  • Fast-twitch fibres: Activated during intensive pulls and sprints to generate maximum power in the short term.

5. should I be afraid of building up too much muscle?

No, rowing does not build massive muscle mass, but promotes lean, functional and defined muscles. In contrast to isolated strength training aimed at mass gain, rowing ensures harmonious muscle development without unnatural muscle growth.

6. comparison with other sports

Rowing performs particularly well because it works many muscle groups at the same time, is easy on the joints and burns a lot of calories. However, the calorie consumption is only a guideline and can vary depending on age, training level and intensity.

7. tips for effective rowing training

  • Improve technology: A clean movement sequence ensures maximum efficiency.
  • Bringing variation into training: Different resistances and intensities promote muscle building and add variety to your training.
  • Regularity: 20 to 60 minutes of rowing two to four times a week ensures noticeable progress and easily fulfils the WHO (World Health Organisation) guideline, which says that you should be moderately physically active for at least 150 minutes or intensively physically active for 80 minutes per week.
  • Warming up and stretching: As with almost any sporting activity, rowing prepares your muscles for the sport ahead. A light warm-up and mobilisation will help you to use your full range of motion right from the start.

8. the right rowing machine for optimal muscle training

A high-quality rowing machine like the AUGLETICS Eight Style offers numerous advantages:
 
  • Virtual Coach: real-time feedback for correct technique.
  • Precise resistance adjustment: Ideal for targeted muscle training.
  • Quiet magnetic brake system: perfect for training at home.
  • Compact design: Easy to stow away.

Conclusion: Why rowing is the perfect muscle workout

Rowing is an unbeatable full-body workout that works almost all muscle groups simultaneously. The combination of strength and endurance effectively strengthens muscles without causing excessive muscle growth. If you are looking for a joint-friendly, efficient and functional workout, rowing is the perfect choice!

About the author

Picture of Lars Wichert

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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