Rowing is an Olympic sport and has always been fairly popular but mainly as a thing to watch, not so much to take part in by the majority of the population. Now, since the arrival and rise of CrossFit and their use of rowing machines, more and more people have been performing this movement on a regular basis, and this is, in our opinion, a good thing.
Whether you row in a boat or the gym, it will always provide you with a great, whole body workout. Since this movement is so complex, it might be hard to figure out what muscles are recruited during the motions of rowing. Let's clarify on this topic a little bit today.
As we’ve already mentioned, the entire body is activated during this exercise, but now let’s be more precise and show the exact muscles that get worked.
To better understand the rowing technique is essential if you want to get the most out of this exercise. The simplest way to explain this movement is to break it down into four phases. By doing this, we will also be able to highlight which muscles do the most work in each phase.
This is the beginning body position of the movement. The torso is leaning forward, arms are fully extended, and with an overhand grip, the hands are holding the handles. The legs should be flexed with the feet placed on the rowing machine's pedals. Hamstrings, calves and spinal erectors are most active here.
With the torso still leaning forward and arms extended, the legs start to push away from the starting position. This will activate the quadriceps and rhomboids in addition to the three previously mentioned muscles.
The torso is leaning slightly backward, the legs are fully extended, and the arms start pulling the handles towards the middle of the abdomen. This is the phase that activates the glutes, the front side of abs, traps, shoulders, triceps, forearms, and pecs.
This is the final phase where the torso is leaning back, the legs are fully extended, and arms fully flexed backward. This phase will engage the obliques and biceps.
So we have slowly reached the conclusion of our article. Rowing is a highly beneficial exercise, and there is really no reason why you shouldn't try it. Study this article carefully, do more research if you wish and get on with it. Besides, remember to equip necessary gears before starting your training schedule such as ankle weights, Elbow Compression Sleeve, etc.
Thank you for reading and stay strong!
I am Mike R.Bowen, founder of Fitness On The Weekend dot Com and my aim is to help busy people find time for fitness. We will give you actionable advice on how you can keep fit and healthy even on those busy days!
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