Rowing is a sport that utilizes large muscle groups in both your lower and upper body. In order to bring the benefits of this sport indoors, manufacturers developed rowing machines that simulate the motion and resistance involved when rowing a boat. These machines offer a total body workout that can effectively burn calories. The Mayo Clinic's website says that if you weigh 160 lbs., you'll burn approximately 511 calories when you row for an hour. Talk to your doctor before trying a rowing machine or when starting a new exercise regimen.
Mechanics
The rowing motion begins with your legs bent and arms extended forward, with the oar's blade behind you. To move the boat, you must first push with your legs until they are almost extended. This is considered the "drive" phase of the stroke. You finish out this phase by pulling the oar into your upper stomach, ending up with your legs fully extended and your shoulders back. The recovery phase begins with the hands and arms moving back towards the starting position -- your upper body moves over your hips and your hands move past your knees, which then begin to flex. A rowing machine mimics these mechanics.
Lower Body
With a rowing machine, you will be depending on your legs for a great deal of your power. Pushing on the footplate uses your calves, hamstrings, gluteal and quadriceps muscles. The drive phase of a rowing stroke is an excellent way to target almost all of the muscles in your legs.
Upper Body
The rowing motion also uses muscles in your back, shoulders and arms. Pulling on the oar or machine handle will engage your latissumus dorsi muscles. Your biceps and triceps will also share the workload, particularly when moving from the straightened to the bent-arm positions. Top athletes place 88 to 99 lbs. of force on an oar handle with every stroke. Keeping your upper arm in an abducted (away from the body) position will also allow you to target your shoulder muscles, including your deltoids.
Core
The repetitive motion of the rowing machine also focuses on your abdomen and lower back. Although it may seem as though your legs and arms are doing all of the work, without a stable core, the motion will not have as much power. Your upper body must move from a folded position to an upright posture, which requires your entire core, including your upper and lower abdominals, obliques and lower back.
Warning
Although using a rowing machine can provide an effective workout, it can also cause injury. More stress is placed on the back with a slower stroke rate, according to the American College of Sports Medicine (ACSM). If you are planning on using the machine for an aerobic workout, the resistance should be lower to avoid stressing the back muscles. During the recovery phase, it is important to wait until your hands pass over your knees before you bend them. Flexing your knees prior to this movement can also lead to injury. The ACSM website recommends starting with a 15-minute workout if you're a beginning rower. This will emphasize the proper form and reduces the chance of injury.
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