Rowing machines provide an excellent cardiovascular and aerobic workout in addition to strength training and conditioning. The muscles targeted by the rowing motion are located in your arms, back, shoulders, legs and hips/buttocks. Stomach muscles can be worked out if held firmly during the motions.

Initial Position

At the initial starting position, when your body is most constricted, you are working out your hamstrings, calf muscles, and your lower back, also called the erector spinae.

Pushing Back

As you push back from the machine, you continue to build your lower back muscle, but also begin to utilize your rhomboid muscles along with your quadriceps (top of the thigh). Arm involvement is minimal at this stage as your legs are providing most of the strength.

Leaning Back

As your body extends to a sitting up position on the rowing machine, the chest (pectoralis major), upper back (trapezoid) and triceps become involved. Your glutes, also known as your buttock muscles, will be tight during this process. This is when the abdominal muscles begin to get a workout.

At Full Extension

The final action to complete the rowing motion is pulling back the handles, and this works out the biceps, deltoids, wrist extensors and flexors. This stage also works out your oblique muscles to the sides of your abdominal cavity, providing more definition in your waistline.

Adjusting Resistance

For an aerobic workout, reduce the resistance to accommodate continued motion. For strength training, the resistance would be increased, but use caution; rowing in the correct form is essential to preventing back injuries on the rowing machine.

Source:

Concept2: Rowing

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