Rowing Exercise Muscle Groups

Rowing is an activity that burns over 500 calories per hour, based on a 160-lb. body weight, says MayoClinic.com. The rowing motion consists of a coordinated effort between the upper and lower body, which helps accelerate the calorie burn. Several different muscle groups are involved in the movement, whether you’re on a machine at the gym or out on the open water.

Loading Up

Loading up your energy at the beginning of the stroke is known as the “catch,” and it uses several different muscle groups to execute. The movement requires you to lean your torso forward with your lower legs in a vertical position and extend your arms to get your body ready to row. In the catch, your abs are tight, and your deltoids, trapezius, hamstrings and calves are all tensed and ready to spring into action.

Drive

The drive portion of rowing occurs when you push off with your legs and actually pull the oars through the water. In the case of stationary rowing, this is when you straighten your legs and pull the bar or the handles into your midsection. The drive requires heavy use from your quadriceps to push off, then your shoulders, upper back and biceps to power through to the end of the stroke. Your hamstrings and forearms are also used for the drive.

Finish

The finish, or back part of the stroke, is when your legs are straight, your hips are fully extended, and you have completed the motion to propel the boat. Your hips and glute muscles are tensed at this stage, as is your upper back and rear deltoid muscles. Your calf muscles should be contracted as you move onto the balls of your feet through the leg extension. Your abdominals are engaged in the finish because your body is in a slightly reclined position.

Return

The return or recovery, is when you bend your knees and move your body back to the starting point for the next repetition. Your hamstrings and abdominals will help to pull your body forward in the recovery, and your anterior deltoids, or front of the shoulders will aid in reaching to extend your arms again. If you are using oars in the water, your triceps will help push the oars forward to get back into position.