The back row is performed from a standing position with dumbbells or a barbell, or from a seated position on a cable machine. Being in a seated position and pulling the handle toward your body is closely related to the motion of rowing while seated on a rowing machine. The difference is, exercise on a rowing machine is cardiovascular, and it targets the upper and lower body simultaneously. Rows with weights are strength-training exercises, and they only target the upper body.
Latissimus Dorsi
The lats sit on the sides of the back; they start at the bottom and flare out at the top. When well-defined, these muscles look like wings on the back. The pulling motion involved with rowing targets these muscles. This is the case with the strength-training and cardio versions. To increase the emphasis on these muscles, turn the resistance up on the rowing machine.
Rhomboids
The rhomboids major and minor sit between the shoulder blades, and they get activated every time you move your shoulder blades inward. This occurs during both forms of rowing.
Biceps
The biceps sit on the front of the upper arms, and they get activated when you flex your elbows. This motion occurs when you pull weights or the handle of the rowing machine toward your body.
Trapezius
The trapezius is a large muscle that sits at the top of the back. It actually starts right at the base of the skull and runs down to the mid back and over the collarbones. During rowing, you predominately target the middle and lower fibers of the muscle.
Abdominals
The abdominals consist of the rectus abdominis and obliques. The rectus abdominis is in the middle of the stomach, and the obliques run down the sides of the ribs. While you row, these muscles get activated to stabilize the spine and produce power.
Erector Spinae
The erector spinae is a long muscle that starts by the back of the head and runs down into the lower back. Along with the abs, these muscles form the core of the body. The erector spinae gets worked when you extend your back. This motion takes place when you move your torso backward while rowing on the machine. During a bent-over row with weights, keep the erector spinae contracted throughout to maintain a straight back. Having strong core muscles is important for performing sports and daily life activities.
Quadriceps
The quadriceps muscles sit on the front of the thighs. You work these muscles on a rowing machine while flexing your hip and extending your knee. Hip flexion takes place when you move your thigh toward your stomach, and knee extension occurs when you straighten your lower leg.
Hamstrings
The hamstring muscles sit on the back of the thighs, and they get worked when you flex your knee and extend your hip during cardiovascular rowing. Hip extension occurs when you move your thigh backward, and knee flexion occurs when you bend your knee and move your heel closer to your butt.
Glutes
The glutes consist of the gluteus maximus, medius and minimus -- they are also known as the buttocks. These function to extend the hip in similar fashion to the hamstrings. They primarily get worked with the rowing machine.
