Helena Frye
Rowing is a full-body workout that targets 85-86% of the muscles in your body. The four phases of a rowing stroke are The Catch, The Drive, The Finish, and The Recovery. Each phase works different muscle groups, including the hamstrings, glutes, calves, spinal erectors, quads, forearms, biceps, lats, triceps, shoulders, and back muscles.
| Characteristics | Values |
|---|---|
| Legs | Hamstrings, glutes, calves, quads |
| Back | Latissimus dorsi, trapezius |
| Shoulders | Shoulder muscles |
| Arms | Triceps, biceps, forearms |
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What You'll Learn
Hamstrings, glutes and calves
Rowing is a full-body workout, targeting 85-86% of the muscles in your body. It is essentially a horizontal deadlift, and the four phases of a rowing stroke are the catch, the drive, the finish, and the recovery.
The hamstrings, glutes, and calves are all targeted during the drive phase of a rowing stroke. To perform the drive, you need to keep your shins vertical to the ground, which compresses the hamstrings, glutes, and calves. The hamstrings are a group of three muscles at the back of the thigh, and they are responsible for bending the knee and extending the hip. The glutes are a group of three muscles that make up the buttocks, and they are responsible for hip extension, abduction, external rotation, and internal rotation. The calves are made up of two muscles at the back of the lower leg, and they are responsible for plantar flexion, which is pointing the toes, and ankle stabilisation.
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Back muscles
Rowing a boat is a full-body workout, but it's especially good for your back muscles. The back muscles are activated during the catch, specifically the latissimus dorsi, which controls the extension of your arms. The trapezius muscles also play an important role in controlling the shoulder blades.
The rowing stroke can be broken down into four phases: the catch, the drive, the finish, and the recovery. During the drive, the focus is on the posterior chain, which includes the hamstrings, glutes, calves, and spinal erectors. The pull phase works the quads, forearms, biceps, and lats.
Rowing is a great way to strengthen and tone the back muscles, and with 85-86% of the body's musculature being utilised, it's an incredibly efficient workout.
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Shoulders
Rowing a boat is a total-body workout, targeting 85-86% of the muscles in your body. The shoulders are one of the muscle groups that are targeted by rowing.
As your legs drive your body back along the rail, your shoulder muscles contract. The trapezius muscles control the shoulder blades, while the latissimus dorsi controls the extension of your arms.
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Biceps
Rowing a boat is a full-body workout that targets 85-86% of the muscles in your body. One of the muscle groups that rowing works is the biceps.
The biceps are activated during the pull phase of the rowing stroke. Once your hands reach your knees, your biceps activate to pull the handlebar in towards your lower ribs. This movement will strengthen your biceps.
The pull phase of the rowing stroke also works the quads, forearms, and lats.
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Triceps
Rowing a boat is a total-body workout, targeting 85-86% of the muscles in your body. It is made up of four phases: the catch, the drive, the finish, and the recovery.
The triceps are used during the catch motion, which is the start of a rowing stroke. During the catch, the triceps are used to extend your arms and elbows forward to take hold of the handlebar in the starting position. This movement will also strengthen your triceps.
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Frequently asked questions
Rowing works 85-86% of the muscles in your body, making it a very efficient workout.
The catch is the start of a rowing stroke, where the seat is slid forward and positioned close to the front of the machine. This movement targets the triceps, hamstrings, glutes, calves, and back muscles.
The drive focuses on the posterior chain, including the hamstrings, glutes, calves, and spinal erectors.
