Rowing is a complex series of joint and muscle actions. A low impact activity that is both a sport and form of exercise, rowing uses many different muscles and muscle groups. Because so many muscles are involved in rowing, especially when compared to cycling or jogging, rowing is an effective calorie burner and because it is low impact, it is suitable for those with larger body types who may find high impact activities, such as jogging, injurious.
Leg Muscles
The quadriceps and hamstrings, located on the front and rear of your upper thigh respectively, work together to initiate the rowing stroke by extending your legs. These muscles also work together to pull your forwards in preparation for taking your next stroke. Because of the size and strength of your legs, you should use your legs as much as possible when you row to avoid tiring out your smaller, weaker arm muscles.
Hip Muscles
Your gluteus maximus, or glutes, are better known as your butt, and provide a handy cushion on which to sit, as well as being your main hip extensor muscle. The gluteus maximus is the largest muscle in your body, and works with your quads and hamstrings to drive you backwards. Iliacus and psoas major, collectively called iliopsoas, located on the front of your thigh, are your main hip flexors and work with the rectus femoris---one of the quads---to pull you back to the starting position ready to push off again.
Back Muscles
Pulling your arms back into your abdomen in the job of your latissimus dorsi, or lats. These large wing-shaped muscles attach your arms to your shoulders and are your main pulling muscles. To provide your lats with a solid base from which to work, your middle trapezius and rhomboids, located on and between your scapula, stabilize your shoulder girdle by holding your shoulders back and your chest up.
Arm Muscles
Working alongside your lats, your biceps brachii, or two-headed arm muscles, bend your elbow as you pull the oar into your abdomen. Extending your elbow as you return to the starting position uses your triceps brachii---literally your three-headed arm muscle. Located on the front and back of your upper arm respectively, your biceps work very hard in rowing, but your triceps are far less challenged.
The Muscles of the Spine
Made up of eight individual muscles, your erector spinae muscles run from the base of your spine to your neck, and help to keep your back upright as you row. Your rectus abdominus, or abs, work with your erector spinae to stabilize your spine, but their main role is in helping your bend forward as you return to the starting position.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- Concept 2: Muscles Used While Rowing
- "Row Daily, Breathe Deeper, Live Better: A Guide to Moderate Exercise"; Dustin Ordway; 2008
- Library of Congress: What is the strongest muscle in the human body?
Member Comments