What Muscle Groups Does a Rowing Machine Workout

Benefits of Rowing Machines

Most of the equipment you find in your gym works out specific muscles in your body. However, if you are looking for equipment in your health club that thoroughly works out your whole body, a rowing machine will provide just that. The solid work out you get from a rowing machine will get you sweating without resting as both the push and the pull require the use of your muscles. Therefore, let us look at the muscles that this gym equipment works out during a complete rowing stroke.

First, we need to look at the muscle groups worked out from the catch, the start drive, the drive, and the finish.

The Catch

Muscles worked out during the catch include Gastrochnemius, and Soleus, Erector Spinae, and Hamstrings.

Starting the Drive

Muscles worked include the Rhomboids, Erector Spinae, Gastrochnemius and Soleus, Quadriceps, and Hamstrings.

The Drive

Muscles worked include Rectus Abdominus, Triceps, Erector Spinae, Rhomboids, Trapezius, Deltoids, Pectoralis Major, Quadriceps, Glutes, Wrist Extensors, Gastrochnemius and Soleus, and Hamstrings.

The Finish

Muscles worked include Wrist Extensors and Flexors, Erector Spinae, Triceps, Biceps, Pectoralis Major, Deltoids, Rectus Abdominus, Quadriceps, Hamstrings, and Internal and External Obliques.

 

Muscle Groups

Having listed the muscles worked out in each movement, you also need to know the muscle groups on each part of the body that you work out when using a rowing machine. When you use the machine in the right way, they will have a major impact on the muscles listed below.

 

Arm Muscles

These consist of your upper arms are also comprised of the biceps that help bend your elbows as you are pulling the rower’s handle towards your midsection to complete a rowing stroke. Your triceps work in conjunction with you chest muscles and anterior deltoids to help pull out your arms in preparation for another repletion of a full stroke. However, the forward movement consists of less resistance compared to the pull towards your midsection.

Leg muscles 

The catch begins with a strong leg push. You extend your knees and hips and use the largest muscles found in your body, the hamstrings, quadriceps, and gluteus maximus. These muscles are located at eh back and front of your thighs as well as the back of your hips.

Midsection muscles

The force you generate using your legs is conveyed to the rower handle using your arms and back. Your core muscles help prevent the lower part of your back giving in to the pressure. Therefore, the core muscles contract to support your lower spine and lumbar. The muscles include the transverse abdominis, rectus abdominis, erector Spinae, and obliques. Once you lean backwards, your Erector Spinae helps maintain balance by extending your lower back.

Hip muscles

As you are sliding forward, you realize that the momentum of the movement is done by contraction of your hamstrings and hip flexor muscles. The front part of the hip known as ilipsoas or hip flexor muscles works with the rectus femoris and quadriceps to help flex your hips and propel you forward before you begin the next stroke. Your hamstrings will contract as your knees bend and add to the forward momentum in preparation for the next pull.

Upper back muscles

As you pull your shoulders and arms back when drawing the rower’s handle towards your midsection, you use muscles found around your shoulders and upper back. Therefore, your rhomboids and upper Trapezius found between the shoulder blades help pull your shoulders towards the back and your latissimus dorsi located just beneath the armpits help pull the upper arms backward into the extension.

 

With the rowing machine, you have the best cardiovascular exercise you can get from any other exercise routine in the gym. Your heart and lungs are stimulated and strengthened. As shown by the movements described above, the rowing machine workout is the best way to get a whole body workout at your health club. In case you do not know how to use the rowing machine properly, talk to an instructor to take you through the process. In two days, you will be ready to use the machine by yourself and burn that fat or build those muscles that you always wanted using this full body workout. Therefore, visit the gym today and ask for directions to the rowing machine to begin the ultimate cardiovascular gym routine you are yet to experience.

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