The rowing machine engages all of your major muscle groups during each stroke, making it an extremely effective way to gain muscle mass. Whether you are looking to gain muscle or drop a few pounds, The Hydrow Rower can help you get your “erg” on.

Rowing works nine major muscle groups: quads, hamstrings, glutes, lats, core, shoulders, triceps, back and biceps. In addition rowing is an amazing cardio workout.” On top of that, the basics of rowing can be learned in one short session.

The thing with rowing is that it works your back very well, but your chest isn’t going to get touched much. That’s why we bring push-ups into the mix. By doing a variety of different push-ups within the context of your rowing workout, you overcome this problem and will see great strengthening benefits.

For the untrained eye most people perceive the rowing movement as a pull of the arms when in reality majority of the effort is the extension of the knees and hips (push). A change in the way you approach the movement will make a massive improvement in your rowing times.

Rowing machine Rowing machines are ideal for an all-over body cardio workout. Rowing is great for lower body toning and targets the glutes amongst other muscle groups.

Some effective exercises include bicycling, scullers, bridges, and leg lifts. These exercises can be done with or without the use of resistance, however you must be able to maintain good control of the low back during the exercise movement before adding any weight to the legs.

With the addition of a sliding seat, rowing (for recreation or racing) is a full-body motion that engages all of the major muscle groups of the body—most notably adding the legs. It’s been estimated that the amount of muscle involvement in the stroke is 60% legs, 20% core and 20% arms.

The answer is “yes”, but you should start slow and listen to your body. You should also consider rowing duration. If you are only performing 10-15 minute moderate rowing sessions, then it is more likely you are ok using a rowing machine everyday.

Rowing workouts around 20 minutes in length A workout around 20 minutes can give you a full-body burn that leaves you feeling good for hours to come. – For a high-intensity workout: 20-minute Drive (Look for a HIIT workout!)

The rowing machine—aka the “erg”—is one of the most effective pieces of fitness equipment for burning fat and improving conditioning, which makes rowing workouts some of the most effective sweat sessions around.

If you do this routine three days a week—coupled with proper nutrition—you can start to see results in as little as 14 days, Stein says.

Rowing Machine Muscle Group Used Let’s do some anatomy. A rowing stroke activates such lower body muscles as quadriceps, glutes, hamstrings, and calves. As for upper body muscles, these are deltoids, pecs, biceps, upper back, latissimus dorsi (mid back), triceps, and lats.

So when it comes down to strictly muscles engaged, the rowing machine is definitely at or near the top of the list. It’s a full body workout, and many of the smaller muscle groups that are engaged during your workout aren’t being targeted even on an elliptical machine as the motion is very different.

Using a rowing machine is also great because it is low impact, meaning it is great for people with injuries and bad knees. So what muscles does a rowing machine work?

So the rowing machine provides a great workout…you can lose belly fat, they’re good for the abs, biceps, triceps, shoulders, quads, hammies…every major muscle in your body and most of the minor ones will be put to work with each stroke of the machine.