What Muscles Does A Rowing Machine Work

I spent quite a bit of time going over rowing kinesiology literature to understand which muscles were used [1, 2, 3, 4, 5].

I have broken this article into the three areas below:

Infographics showcasing the muscles used while rowing
Muscle activation during each rowing stroke
Review on whether you can build muscle through rowing

Lets get into it.

Key Takeaways

Rowing works 85% of your muscles.

The better you get at rowing, the more muscles you can activate

The amount of muscle you build with rowing depends on where you are in your fitness journey.

Muscles Used On The Rowing Machine

Rowing really is a full body workout. So much so that I had to break down the muscles being used into multiple infographics.

Arm and Leg muscles
Core and Back muscles
Flexing And Stabilizing Muscles

For the infographics that follow, red are the primary muscles used during the rowing stroke. Orange are secondary muscles. Light and dark green for flexing And stabilizing muscles respectively.

Lets review them in greater detail.

Infographic – Arm And Leg Muscles

Full body infographic of muscles used on the indoor rowing machine. Focus on the arm and leg muscles. Both Primary and secondary muscles — *Infographic – Arm and Leg Muscles Used In Rowing*

Below is a summary of the arm and leg muscle groups, which rowing stroke phase they are active in and their function during rowing.

Muscle Group	Phases	Function
Biceps	Drive Phase	Pull the handle towards the chest, generating power at the end of the Drive.
Triceps	Finish and Recovery Phases	Extend the elbows and stabilize the arms.
Deltoids	Drive and Finish Phases	Control arm movement and maintain posture.
Forearms	Throughout Stroke	Maintain a firm grip on the handle for stability and control.

Muscle Group	Phases	Function
Quadriceps	Drive Phase	Extend the knees and push back on the foot stretcher, providing power for the drive phase.
Hamstrings	Catch, Finish, and Recovery Phases	Engage during knee bending and seat pulling, crucial for knee flexion and stability.
Gluteal Muscles	Drive Phase	Extend the hips, providing primary force and maintaining proper hip alignment.
Calf Muscles	Drive Phase	Extend the ankles, providing additional push and stability for a smooth completion of the drive phase.

Go read my case studies on whether rowing works arms and the leg muscles used during indoor rowing.

Infographic – Back And Core Muscles

Yes rowing works your back muscles. I have included infographics on your back Anatomy and infographics on the back muscles that activate on the rowing machine — *Infographic – Back Muscles Used In Rowing*

Ab Anatomy Infographic Graphic representation of all the abdominal primary and secondary muscles used during the indoor rowing machine stroke — *Infographic – Abdominal Muscles Used In Rowing*

Here is the summary of the back and ab muscle groups, the rowing stroke phase they are active in and their rowing function.

Muscle Group	Phases	Function
Rectus Abdominis	Throughout Stroke	Maintain trunk stability and power transfer.
Obliques	Throughout Stroke	Rotate and stabilize torso.
Transverse Abdominis	Drive Phase	Stabilize spine and pelvis.
Hip Flexors	Catch and Recovery Phases	Move hips and knees.

Muscle Group	Phases	Function
Latissimus Dorsi	Drive Phase	Powerfully pull the handle toward your abdomen.
Rhomboids	Throughout Stroke	Retract and stabilize shoulder blades, enhancing posture and efficiency.
Trapezius	Throughout Stroke	Lift and retract shoulder blades for a strong and effective pull.
Erector Spinae	Throughout Stroke	Maintain proper posture and stability, especially during the finish phase.

If you are looking to dive deeper, I did a case study on if the rowing machine works abs. I also wrote on how rowing engages back muscles.

Infographic – Flexing And Stabilizing Muscles

Full body infographic of muscles used on the indoor rowing machine. Focus on the arm and leg muscles. Both Primary and secondary muscles 1 — *Infographic – Stabilizing And Flexing Muscles Used In Rowing*

I was not planning to include the flexing and stabilizing muscles initially. But it eventually became clear they had to be in order to give a comprehensive view of all muscles used while on the rowing machine.

Here are their functions and where they activate in the rowing stroke.

Muscle Group	Phases	Function
Pectoralis Major	Drive and Finish Phases	Moves the arms toward the body and rotates them inward, flexes the shoulder.
Pectoralis Minor	Drive and Finish Phases	Stabilizes the shoulder blade.
Supraspinatus	Drive Phase	Stabilizes the shoulder joint.
Infraspinatus	Drive Phase	Provides shoulder stability and helps control arm movements.
Subscapularis	Drive Phase	Rotates the shoulder inward and stabilizes it.
Teres Major	Drive Phase	Stabilizes the shoulder, moves the arm toward the body, and rotates it inward.
Teres Minor	Drive and Recovery Phases	Stabilizes the shoulder and rotates the arm outward.

Muscle Group	Phases	Function
Brachioradialis	Drive and Recovery Phases	Helps bend the elbow.
Sartorius	Catch Phase	Helps flex, abduct, and rotate the thigh at the hip joint.

So many muscles. Just one exercise machine.

It always amazes me to see the full body workout indoor rowing gives. Lets take a look at the rowing stroke and when these muscles activate.

Muscles During The Rowing Stroke

You now have a better idea of which muscles rowing works. Even though some of those muscle names sound like a language out of Star Wars.

When exactly do those muscles activate? And where?

Lets break it down a little further.

The rowing stroke is made up of four parts:

The Catch
The Drive
The Finish
The Recovery

The infographic below shows which muscles are activated during each phase of the rowing stroke.

What muscles does a rowing machine work. Rowing With Watts infographic. An infographic depicting the individual muscles being used during the four phases of the indoor rowing machine stroke 1 — *Infographic – What muscles does a rowing machine work.*

The Catch

In the Catch, your leg muscles (quadriceps, hamstrings, calves) are compressed for explosive power, while your triceps prepare to extend your arms.

Your fingers and thumb flexors create a strong grip, your abdominals coil your torso forward, and your back muscles stay relaxed but ready to engage in the upcoming drive.

The Drive

The Drive Position

The Drive ignites your legs (quadriceps, hamstrings, glutes) for a powerful push. Shoulders muscles contract to stabilize, while biceps pull the handle towards you.

As you open your torso, back muscles (lats, traps, rhomboids) take over, finishing with a burst of upper body power engaging nearly every muscle group.

The Finish

At the Finish, your core (abdominals) locks in for stability, while glutes and quads maintain power.

Biceps and back muscles (lats, rhomboids) contract, holding your torso in place and aiding in upper arm rotation.

The Recovery

The Recovery Position

During Recovery, triceps extend your arms forward. Your core (abdominals) flexes your torso ahead, while hamstrings and calves smoothly pull you back towards the catch position.

Muscle Activation While Rowing

As most folks reading this article will know, from that very first rowing stroke you can feel every muscle in your body come alive.

The American Fitness Professionals and Associates (AFPA) estimates that the rowing machine engages 65-75% leg work and 25-35% upper body work [6].

Another common statistic from The Sports Journal 2022 study, found that rowing engages almost 85% of the body’s muscles, making it a comprehensive full-body exercise [7].

The more you row, the more muscles you will be able to engage. This 2021 study found that professional rowers have higher muscle activation than beginners. Not much of a surprise there [8].

The general consensus is that rowing is one of the best exercises to engage a significant amount of your muscles. Something we become aware of trying to beat one of our rowing PB’s.

Can You Build Muscle From Rowing

Wondering if you will get some gains from hitting the rowing machine every day? Well, that depends on where you are in your fitness journey.

The good news. In a 1993 study, professional rowers were found to have larger muscle mass, higher metabolic capacities, and more slow-twitch muscle fibers, essential for endurance and efficient energy use during long rowing sessions [9].

Beginners will see the greatest initial benefit. You will need to add more resistance at some point to continue seeing growth.

I did a full case study looking at what happens when you row 10k every day. Some good stats in the article on my lean muscle changes.

Here were my results.

After
Before

Front View

Tarquin Stapa After Body View Front Rowing Challenge

Back View

Tarquin Stapa After Body View Back Rowing Challenge

Left View

Tarquin Stapa After Body View Left Rowing Challenge

Right View

Tarquin Stapa After Body View Right Rowing Challenge

Front View

Tarquin Stapa Final Body View Front Rowing Challenge

Back View

Tarquin Stapa Final Body View Back Rowing Challenge

Left View

Tarquin Stapa Final Body View Left Rowing Challenge

Right View

Tarquin Stapa Final Body View Right Rowing Challenge

InBody

So its a month later and the end of the Rowing Challenge. Here are some of the differences and changes that happened with my body.

Segmental Fat Analysis

Tarquin Stapa Final Inbody Assessment (Segmetal Fat Analysis lbs). Rowing Machine Challenge

Tarquin Stapa Final Inbody Assessment (Segmetal Fat Analysis kg). Rowing Machine Challenge

Final Thoughts

Its clear that indoor rowing activates a great number of your muscles. in this article we looked at the primary, secondary, flexing and stabilizing muscles used on the rowing machine.

I also explored muscle activation during the rowing stroke and whether you can build muscle while rowing.

Good supplemental reading to this article is calories burned while rowing. Enjoy.

Questions? We Have Answers.

Get answers to a list of the most Frequently Asked Questions.

A rowing machine works almost all the major muscle groups in your body, including the back, shoulders, arms, and legs. It is a full-body workout that engages multiple muscles throughout each stroke.

Yes, abdominal muscles are engaged when using a rowing machine. The core muscles are activated to stabilize the body and maintain proper form throughout the rowing strokes.

The benefits of rowing for the body’s muscles include enhanced muscle strength and endurance, balanced muscle development, and a low-impact workout that reduces the risk of injury.

Rowing is a full-body workout because it engages multiple muscle groups, from the legs and glutes to the core and upper body. This comprehensive muscle engagement ensures a balanced and effective exercise.

Yes, indoor rowing can help with specific muscle toning. By adjusting the resistance and focusing on proper form, you can target and tone specific muscles, such as the back, arms, and legs, more effectively.

The rowing machine workout targets different muscles by engaging the legs during the drive, the back and core during the middle phase, and the arms and shoulders during the finish. This sequence ensures a balanced and comprehensive muscle engagement.

Yes, rowing is good for muscle gain. While it is predominantly a cardio workout, it also provides resistance that helps with muscle building, especially in the back, shoulders, arms, and legs.

During the drive phase, the legs and back muscles are primarily engaged. During the middle phase, the core and glute muscles work hard. Finally, during the finish phase, the arms, shoulders, and upper back muscles are activated.

A rowing machine workout is unique because it combines cardiovascular exercise with strength training. Unlike other cardio workouts, rowing uses resistance to work muscles, making it an efficient way to improve overall fitness and muscle tone.

Learning which muscles are engaged is important for a good rowing workout because it helps ensure proper form and maximizes muscle activation. Understanding muscle engagement also helps in preventing injuries and achieving balanced muscle development.

What Muscles Does A Rowing Machine Work – With Infographics