If you normally walk past a gym rowing machine, consider using a rowing machine next time. Not only do you do good aerobic exercise, but you also hit a surprisingly large number of muscle groups, making it ideal for strength training routines.
Rowing machines (also known as ergometers) can look complicated, but they’re actually very user-friendly, says Caley Crawford of NASMCPT, RowHouse’s Certified Personal Trainer and Education Director. All you have to do is sit down, strap your feet to the scaffolding, and pull the handle back when you use your feet to push them out of the flywheel. This is the part of the machine that rotates to simulate rowing in the water.
According to Chris Chang, personal trainer and director of exercise science and programming at rowing company Egratta, this rowing motion moves the muscles of the legs, body and arms all at once to create a combined strength training movement. “It’s like combining a leg press, a kettlebell swing, and a row of upper body into one aerobic exercise,” he tells Bustle.
If you want to ease your aerobic exercise, you can row slowly and steadily and do gentle workouts to strengthen your muscles while promoting flexibility and joint health, Crawford says. Or row faster and longer for aerobic exercise that improves endurance and leaves pain the next day. Either way, according to the trainer, these are all muscle rowing jobs.
All muscle rowers
According to Crawford, the boat mobilizes over 85% of your body’s muscles and hits primarily your legs, arms, and core.
core
To really move your muscles when rowing, it is important to focus on good shape. So start by watching the video above to learn how to make the right rowing strokes. You’ll notice that you’re supposed to lean back a little at the end of the move — this is called a catch, and it’s the part that engages your abdominal muscles, Crawford says.
It also works on the core as well as the hip flexors and serratus anterior muscles when returning forward in a stroke. This movement helps to put pressure on the body like a swing, Chan explains. This helps to wind up potential energy for the next stroke.
Quadriceps and hamstrings
Boating is also considered a major leg exercise, says Jane Gamley, personal trainer and head coach for the women’s boat team at the University of Victoria. “The paddling power is driven by the muscles of the big legs,” she tells the bustle, which includes the quadriceps, calves, and knee tendons.
This is to bend your knees and then push your footing back to push your body backwards. “Think about all the muscles that activate when you’re squatting,” Gromley adds. “That’s what boats do for a long time.”
Gluteal muscles
The hips open with hinges during the stroke. Chan says this acts on the gluteal muscles in the same way as a deadlift. Therefore, the day after rowing, you will feel pain not only in your arms but also in your lower body.
Latissimus dorsi
Rowing also works on the latissimus dorsi muscles on the back. “The rowing stroke puts you in a strong position that pulls your back and latissimus dorsi after you put pressure on your legs,” says Gamley. The goal is to hold the scapula together as the arm pulls the handle back.
Be sure to use the appropriate form to get the most out of each stroke. “People often mistake the second half of a stroke by scouting before re-stretching their arms,” says Crawford. “Think legs, cores, arms to ensure proper technique and sequence. Arms, cores, legs.”
Biceps and deltoid muscles
The deltoid muscles at the top of each shoulder engage when rowing. And then there is the biceps. Chan says this contributes about 10% of the total force of the row when pulling the handle towards the sternum. Whole body strength training Talk about training.
Referenced studies:
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G. , And Grant Thompson, K. (2016). Investigate the impact of typical rowing strength training practices on strength and power development and 2,000 m rowing performance. Journal of human dynamics, 50, 167-177. https://doi.org/10.1515/hukin-2015-0153.
Kang SR, Yu CH, Han KS, Kwon TK. Comparative analysis of basic fitness and muscle function related to muscle balance patterns using rowing machines. Biomed Mater Eng. 2014; 24 (6): 2425-35. Doi: 10.3233 / BME-141056. PMID: 25226943.
Expert:
Caley Crawford, NASM CPT, Certified Personal Trainer, Education Director of Nagaya
Chris Chang, personal trainer and director of motion science and programming at boat company Egratta
Jane Gumley, Personal Trainer and Head Coach, Women’s Boat Team, University of Victoria
