The rowing machine is not a popular workout machine. Though it is unpopular, it provides a good, full-body workout. This machine covers a wide range of muscles—for example, Triceps and biceps, glutes, quadriceps, deltoids, calves, and hamstring.
Rowing is a low-impact, non-weight-bearing workout. It puts less stress on your joints while at the same time burn calories.
Advantages of Rowing Machine Exercises
If you want to increase overall strength, the rowing machine can be the right choice. Based on the American Council on Exercise, the rowing machine provides a full-body workout by engaging various muscle groups.
Cardiovascular training on the rowing by using the correct technique can strengthen and build your muscles all over the body. Also, to avoid any unwanted impact on the joints and keep your body in check, you must use the right alignment and proper technique.
You can prevent straining on knee joints by pushing the rowing machine platform with your heel and feet. It is also efficient in calorie and fat burning. Your lungs and hearts get benefitted from this cardiovascular training.
Muscles Targeted by Rowing Machine
Using multiple actions like the drive, the catch, the recovery, and the finish can target various muscles while rowing on the machine. Different activities target different muscles. How these actions work given below:
The Catch: This action uses your Triceps to extend your arms and the grips” flexor muscles to catch the handlebars. In this position, your torso comes forward by using your hip flexor.
The drive: In this action, you use your leg muscles like quadriceps. With the help of this potent muscle, your feet will push away from the rowing machine’s platform during this action. While pulling the rowing machine’s handles toward your abdomen, your back and shoulder muscles support your biceps to do the pulling.
In the meantime, some muscles will work on stretching your body away from the machine. These muscles are the hamstring, glutes, erector Spinae, and quads.
The Finish: In this action, your core muscles will support your leaning upper body. While holding the rowing machine’s handles closer to your lower ribs, your legs will stretch; at that time, your shoulders will align with the wrists, and they will stay soft and parallel to the ground while your grips will relax.
The Recovery: In this last action, your core muscles will support your hip upright. Abdominals work to stabilize the whole body, and at the same time, your hamstring, hip flexors, and calves help your feet return to the rowing machine platform.
When your abdominals try to flex forward your torso, your Triceps start pushing your arms forward to move them away from the body.
Rowing to Maintain Good Health
According to the Centers for Disease Control and Prevention, to maintain good health and weight, you have to perform 150 minutes of aerobic training at moderate intensity or 75 minutes of high-intensity aerobic exercise or the equivalent of these two exercises every week.
Cardiovascular activities like rowing can challenge your body’s muscle groups and help you achieve your fitness goal and keep you fit. According to the Mayo Clinic, you can do a high-intensity interval training pyramid on the rowing machine.
Usually, high-intensity workouts put pressure on your joints. But this exercise won’t put much stress on your joints. If you have joints issues or arthritis, you can still fit by performing this low-impact cardio exercise.
Don’tDon’t wait for tomorrow to start rowing from today to work on your entire body, which will burn your fat, calories, and improve your strength at the same time.
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Last Updated on January 2, 2024