Today we will talk about this kind of exercise as rowing training. This article will outline the material about which muscle groups are being worked on and how useful the rowing machine is. Go!

  1. Rowing Techniques
  2. What muscles are involved in different strokes
    • Short stroke
    • Long stroke
  3. Benefits of a rowing machine
    • Recommendations
  4. Conclusion

For those who do not know about the rowing machine and what muscles work, I can only say that the range of muscles involved and their groups is quite large and varied. If you work only on this projectile, you can achieve impressive results. And imagine what kind of result you can get if you combine it harmoniously with other simulators, for example, with gak squats and pull-ups !

No wonder he is so popular in various fitness centers, where the emphasis is on detailing (relief) of muscles and harmony. But at the same time, it is underestimated in weightlifting sports halls. And in vain! I hope, after reading this article, you will be convinced of the indispensability of this projectile or radically change your opinion.

Rowing Techniques

Depending on what kind of technique is used by a rowing machine, some muscles will work differently and, accordingly, the nature of the loads will vary.

There are 2 techniques of rowing on the simulator – a short and long strokes. In both cases, the muscles of the legs and buttocks swing the same, but the muscles of the trunk and upper shoulder belt work somewhat differently.

rowing training
rowing training

Both techniques differ in that the thrust of the simulator occurs in the first case to the trunk, and in the second to the chin. Also, the distinctive feature is the movement of the lumbar region – in the long strokes, traction occurs not only with the help of hands and feet, but also the lower back. In contrast to the short stroke, where the back remains fixed.

We recommend the article: How to start the way to losing weight?

What muscles are involved in different strokes

As stated above, the legs and buttocks in both cases work the same way, so that they will be described only once, as a general.

Muscles of the legs:

  1. Buttocks – strain during the straightening of the legs in all bent joints.
  2. Four-headed – receive a load during the straightening of the legs in the knees and hip joints.
  3. Two-headed hamstrings – trained during flexing of the legs in the hip and knee joints, but insignificantly.
  4. Calf – strain, if you climb the socks.
rowing training
rowing training

You see, working at an average pace and with a little resistance of the simulator (it is regulated) it is not easy to bring the muscles into tone, but also to stimulate them to lose weight (but also do not forget about proper nutrition ). Increasing the load, you can achieve greater calorie burning. Do you dream of having slim hips and a round ass? Try for a month “swim” on this simulator.

Short stroke

Recommended for those who wish to strengthen their arms and back.

  1. Delta – the front and middle section are trained during circular or other shoulder movements.
  2. Biceps hands – are loaded when bending arms in the elbows and bringing the “oars” to the trunk.
  3. Triceps – loaded opposite to the biceps – during the straightening of the hands.
  4. Pectoral muscles – the load is close to the middle one and occurs during the whole forward-backward movement.
  5. The widest – strain during the pull of the “oars” to the trunk and at the bending of the hands in the elbow joints.
  6. Muscle blades – are included in the work with the traction of the simulator by yourself.
  7. Press and waist – keep the case in one position and load statically, dynamic work is almost not present.

So, the back and arms are a little weak? Use a rowing machine as a hitch in each workout, and in a month you will not recognize yourself, I assure you.

Long stroke

Recommended for those who want to strengthen the muscles of the trunk and shoulder girdle.

  1. Delta – the nature of the load is changed due to the position of the “oars”, but the training did not stop.
  2. Trapezium – trains because of the thrust to the chin and the position of the elbows (pointing upwards in relation to the body).
  3. Two-headed muscles of the arms – due to the dilution of the elbows to the sides, the load is slightly changed.
  4. Triceps and chest – the work is no different from the previous technique.
  5. The widest – now the load rests on the upper part of the muscles, and not on all muscles due to the position of the body.
  6. The muscles of the scapula are practically excluded from work because of the small amplitude of motion.
  7. Press (straight, dentate) – strain dynamically due to body movements – flexion-extension.
  8. Loin – work dynamically due to flexion and extension of the spine.

Constantly sore back because of a sedentary lifestyle? There is an exit! Do you want to strengthen the whole body? You are welcome!

Benefits of a rowing machine

In addition to the fact that different muscle groups are involved in the exercise, joints also participate in the movements. It is thanks to the rowing machine that it is possible to increase the motor capacity of the joints, to increase the intervertebral space, which has a positive effect on pinching, and to strengthen certain body systems (respiratory and cardiovascular), provided an increased rate of performance.

For guys engaged in power sports, this small-sized simulator can act as a hitch after training, dispersing blood from the “clogged” muscles and stretching them, while increasing elasticity.

It is difficult to disagree with the fact that many representatives of the stronger sex lack the flexibility to remove their “frame”. And do you think it’s better to have a “frame” or be a “living dog”?


During the return of the “oars” to the starting position, you should not bend your back – an unjustified load will be placed on the spine, which can lead to pain or trauma.

Include in your training program a rowing machine, and you will notice the changes that have occurred with your body and health.


Well, here we are and determined what I promised at the beginning of the article: the muscle groups being studied and the positive effect of using this simulator. If there is a desire to see the work on “rowing” with your own eyes, then it is enough to watch the video.