Understanding which muscles work through the rowing movement

A Quick Recap on a Rowing Machine & Its Phases

The rowing machine is well-known for being one of the best options for working as many muscles in your body simultaneously. From enhancing the cardiorespiratory system, to improving muscle and joint mobility, individuals use rowing machines all around the world to improve their fitness.

There are 4 phases when using a rowing machine, the Catch, the Drive, the Finish and Recovery.

The Catch 

The catch is the first stage of the rowing stroke, and it is where the majority of the muscles in your body are engaged. In the legs, the hamstrings, glutes, and calves are all working to keep your body in a stable position while you reach for the handle. The triceps are also working to extend your arms, and the deltoids are helping to stabilize your shoulders.

Here is a list of the muscles that are used during the catch:

• Legs: Hamstrings, glutes, calves
• Upper body: Triceps, deltoids, latissimus dorsi, trapezius, rhomboids, serratus anterior
• Core: Abdominals, obliques, lower back

The catch is a very important part of the rowing stroke, as it sets you up for a powerful drive. If you can get a good catch, you will be able to generate more power and speed during the drive.

The Drive

The drive is the second stage of the rowing stroke, and it is where the majority of the power is generated. The glutes, hamstrings, quads, and calves are all working together to push you back, and the biceps and forearms are working to pull the handle. The obliques are also working to stabilize your body, and the abdominal muscles are helping to power the movement.

The drive is a very important part of the rowing stroke, as it is where you generate the most power. If you can get a powerful drive, you will be able to row faster and more efficiently.

Here are some tips for getting a powerful drive:

• Use your legs to generate power. This is the most important part of the drive, so make sure to push off with your legs as hard as you can.
• Keep your core engaged. This will help to stabilize your body and prevent injuries.
• Pull the handle with your arms. Don't just let the handle come to you, actively pull it back.
• Finish the drive. Don't stop rowing when you reach the vertical position, continue to row until your arms are fully extended.

Practicing the drive regularly will help you to improve your rowing technique and get a more effective workout.

The rhythmic nature of rowing also has a direct effect on reducing stress. The repetitive movement helps to calm the mind and body, and the focus on form helps to take your mind off of any worries or stressors. Rowing is a great way to relax and de-stress after a long day.

The Finish

The finish is the third and final stage of the rowing stroke, and it is where the power is released. The glutes and quads are working to extend your legs, and the biceps are working to pull the handle to your chest. The back muscles are also working to stabilize your body, and the abdominal muscles are helping to power the movement.

The finish is a very important part of the rowing stroke, as it is where you release the power that you have generated during the drive. If you can get a powerful finish, you will be able to row faster and more efficiently.

Here are some tips for getting a powerful finish:

• Keep your core engaged. This will help to stabilize your body and prevent injuries.
• Pull the handle to your chest. Don't just let the handle come to you, actively pull it back.
• Extend your legs fully. This will help you to generate more power.

Practicing the finish regularly will help you to improve your rowing technique and get a more effective workout.

Rowing is a great way to get a full-body workout, as it works over 85% of your muscles. This can help to reduce stiffness and increase flexibility, as well as providing cardio and strength training.

Recovery

The recovery is the fourth and final phase of the rowing stroke, and it is where you return to the catch position. The triceps are working to extend your arms, and the hamstrings, glutes, and calves are working to return your legs to the bent position. The back muscles are also working to stabilize your body, and the abdominal muscles are helping to power the movement.

The recovery is a very important part of the rowing stroke, as it is where you rest and prepare for the next stroke. If you can recover quickly, you will be able to row for longer and more efficiently.

Here are some tips for recovering quickly:

• Keep your core engaged. This will help to stabilize your body and prevent injuries.
• Extend your arms fully. This will help you to generate more power.
• Return your legs to the bent position. This will help you to prepare for the next stroke.

Practicing the recovery regularly will help you to improve your rowing technique and get a more effective workout.

Rowing is a great way to get a full-body workout, as it works over 85% of your muscles. This can help to reduce stiffness and increase flexibility, as well as providing cardio and strength training.

Here are some of the benefits of rowing:

• Improves cardiovascular health. Rowing is a great way to improve your cardiovascular health. It can help to lower your blood pressure, cholesterol, and heart rate.
• Builds strength. Rowing is a great way to build strength in your legs, back, and arms. It can also help to improve your core strength.
• Increases flexibility. Rowing can help to increase your flexibility. The repetitive movement of rowing can help to lengthen your muscles and improve your range of motion.
• Reduces stress. Rowing is a great way to reduce stress. The rhythmic movement of rowing can help to calm the mind and body.

Concluding thoughts about rowing.

If you are looking for a full-body workout that is both challenging and rewarding, rowing is a great option.

We have a variety of different rowing machines to choose from, so you can find the perfect one for your needs. We also have a variety of different accessories available, so you can customize your workout experience.

If you need more information then read our " Improving Rowing Technique " or "Rower Buying Guide " features.