Rowing machines provide an extensive cardiovascular workout as well as an effective calorie-burning exercise. Ideal for increasing stamina and as part of a weight-loss program, rowing machines also work all the major muscle groups of the body. With the proper technique, rowing machines offer a total body workout with minimal stress to the body.
Legs
Both the forward and backward movements on a rowing machine work the muscles of the rower's legs. The simulated action of driving the boat through the water requires the extension and contraction of the hamstrings, quadriceps and the soleus and gastrocnemius, or the calf muscles.
Arms
The push and pull of the oar action provides a thorough workout for your arm muscles. Both triceps and biceps go from full extension to contraction while rowing. Wrist and forearm extensors and flexors are also involved in the rowing action, providing a total muscular workout for the arms.
Back
The large latissimus dorsi muscle and other extensor muscles in the back are continually in use during the rowing action, working in conjunction with the muscles of the torso and shoulders. Correct rowing machine technique is important for avoiding back injuries while training; poor technique can place potentially harmful amounts of strain upon the lower back.
Upper Body
Over-reliance upon upper body strength, rather than use of the legs, is a sign of poor rowing technique; however, the muscles of the upper body nonetheless receive a continual workout while rowing. Regular use of a rowing machine will help to develop both your pectoral and shoulder muscles, the latter including the trapezius and deltoid muscles.
Abdomen
The abdominal muscles are used to flex the torso while rowing. When you exercise with a rowing machine, the abdominal muscles are used in a similar fashion to sit-ups or crunches. In order to develop a defined "six-pack," fat must be lost from the whole body. Rowing machines are ideal for developing a 'six-pack' as they provide a total body workout which includes the abdominals.
Pelvis, Hips and Buttocks
The muscles of the hips and pelvis, primarily the psoas major and the iliacus, are constantly working to help the push and pull of the rowing action. Leg movement, meanwhile, is aided by the gluteus maximus; exercising this muscle helps to tone and firm the buttocks.
Combined Muscular Workout
Rowing machines exercise all the muscles that you may need to develop. With the correct technique, the muscles of the body should be working in unison with no over-reliance upon one muscle group. Once the correct rhythm has been mastered, a rowing machine can provide a total body workout for muscular and cardiovascular development as well as effective fat reduction.
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