Muscles that Rowing Machine Work on

The rowing machines muscles use during rowing amounts to 84% of the total muscles in the body. What are the other workout machines that can boast these types of numbers?

Working out with the rowing machine is one of the best ways of burning more calories and improving your cardiovascular fitness. Being a low impact exercise, it is suitable for each person. Therefore to get the best out of rowing machines seek guidance from experts such as fitness trainer or coach if you cannot row properly

The rowing machine is conventional for full-body workout since they involve every major muscle group of the body to provide an excellent cardiovascular exercise. Rower’s burns calories anywhere between 400- 800 in an hour based on the current fitness levels

Using a rowing machine is unique since it is a low impact, therefore significant for people with injuries as well as weak knees. So what muscle does rowing machine work on? Being almost the best piece of workout equipment rowing machine targets the following muscles

  •         Quads
  •         Hamstrings
  •         Glutes
  •         Lats
  •         Core
  •         Shoulders
  •         Triceps
  •         Back
  •         Biceps

A rowing machine is the best cardio workouts that you can perform to make the lungs feel at peace. With all the above rowing machine muscle, the rowing machine has surprisingly become popular in the modern fitness industry. Based on how you train you can decide to increase the cardiovascular capabilities and use it to increase the strength and power of your workouts

As a result of rowing stroke performed in different phases, different muscles are worked on every time. Here are, therefore, the four different phases with a breakdown of every muscle that is worked on.

Phases of a Complete Rowing Stroke


This is the beginning of your primary stroke; in this phase, your knees are bent with vertical shins, straight arms, and your body leaning forward slightly. The muscles worked during the catch include, triceps, trapezius, calves, abdominal lower back and hamstrings


It begins by pushing your legs and swinging your back vertically and pushing your arms. it also engages a range of muscles including the upper body muscles working together towards stabilizing your abdominal muscles


The Finish is where the upper body is slightly leaned legs extended and handled pulled towards your lower chest. The finish engages the arms, shoulders, and abdominal muscles. However, the legs extension requires glutes muscles to contract


This is the reverse of everything that is performed. You start by stretching your learning from your hips and bending your knees until you get back into the catch position

Muscles that Rowing Machine Work on

What Muscles Does a Rowing Machine Work?

Here are muscles that rowing machine work on;

Leg Muscles

Rowing strokes starts with a mighty push called a catch. While extending your knees and hips, you need some of the most significant body muscles such as hamstrings, glutes, and quadriceps that are located in front of the thighs and back of the hips

Midsection Muscles

The force that is generated by the legs is transmitted to the handle of the rower via the arms and the end. To ensure your lower back does not collapse by reducing your rowing power and increasing injury risks, the core muscles surrounding your midsection contract to stabilize your lower spine. The core, therefore, includes the rectus, abdominis, erector spinae and many more that extensively extends your lower back as you lean backward slightly

Upper Back Muscles

While pulling your arms and shoulders back involves several muscles around your upper back as well as joints. Your trapezius and rhomboids located between the shoulders and blades. you are required to pull your latissimus dorsi located below the armpits and pull your upper back and into an extension

Arm Muscles

The muscles are located in front of the upper arm; in this case, you need to use the biceps when pulling the handle of the rower into the mid sector to complete the rowing stroke. The triceps work with your inner as well as chest muscles and extend towards you while preparing for another stroke.  however, the forward movement is against little resistance

Hip Muscles

Sliding forward to perform another action is a part of the results of the motion of moving your arms ahead slowly due to hip flexor muscles and hamstrings contraction of them. The muscles are located in front of the hips, and they work vigorously to pull you forward to the next stroke while your hamstrings contacts to bend your knees and increase your forward. Movement.


Rowing is among the few exercises that give a full-body workout with an easy to learn the machine. Therefore if you are ready to put your rowing muscle to work, then you need to try out the machine and the mobile device to take your fitness into the next level.

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