A rowing machine is one of the best pieces of cardiovascular equipment available. Moving in a repetitive rowing motion over an extended period of time will give you a great cardiovascular workout, and will ultimately result in improved aerobic capacity. While giving your heart and lungs a great workout, rowing machines also help strengthen numerous upper and lower-body muscles.
Latissimus Dorsi
The latissimus dorsi, or lats, cover the bulk of your middle and lower back. This large muscle is the prime mover of arm flexion and adduction. Your lats are activated each time you pull the handle toward your body.
Teres Major
The teres major is a small muscle that lies at the inferior border of the shoulder blade. This muscle is a synergist of the lats -- meaning it improves their function as well -- and is activated during the pulling motion of the row.
Posterior Deltoid
The posterior fibers of the deltoid muscles are also worked on a rowing machine. This muscle makes up the roundness of the shoulder and assists with the pulling movement of the row.
Erector Spinae
The erector spinae muscles run along the length of your spine and are the prime mover of back extension. These muscles work to pull your back straight at the end of the pulling movement. They also help stabilize your spine during your rowing workout.
Trapezius and Rhomboids
The trapezius muscle is the most superficial muscle of the upper and middle back. The rhomboid muscles lie beneath the trapezius muscle and attach your shoulder blades to your spine. These muscles are worked at the end of the movement when your shoulder blades come together.
Biceps Brachii and Brachioradialis
These muscles are both powerful flexors of the elbow joint, and are worked when you bend your arms to pull the handle toward your chest.
Glutes
The glutes, primarily the gluteus maximus, are the major movers of hip extension. These muscles are worked as you push your body away from starting position.
Quadriceps
The four-headed quadriceps muscles extend the knee. These muscles work in unison with the gluteal muscles to push your body away from the starting position.
Hamstrings
The hamstrings, located on the back of the thigh, are worked as a secondary muscle on a rowing machine. Their primary job is to flex the knee, which is what they do as you return to the starting position.
Abdomen
The muscles of the abdomen are constantly working on a rowing machine. These muscles stabilize your torso throughout your entire workout.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ScumDoctor: What Muscles Does Rowing Machine Work
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