Rowing Machine Muscles
What is Rowing Machine Muscles?
The rowing stroke is one of the most complete full-body exercises. The drive phase engages: quadriceps and glutes (leg push, 60% of power), erector spinae and core muscles (back swing, 30%), and lats, rhomboids, and biceps (arm pull, 10%). The recovery phase activates hip flexors, hamstrings, and anterior deltoids. Supporting muscles include the calves, forearms (grip), and deep core stabilisers. This comprehensive muscle recruitment is why rowing burns more calories per minute than most other cardio exercises and why it is recommended for general fitness, rehabilitation, and weight loss. The specific muscles emphasised can be varied by adjusting stroke rate, damper setting, and focus (e.g., legs-only drills isolate the quadriceps).
How Watta Uses Rowing Machine Muscles
Watta's Effort Score captures the full-body nature of rowing through the Work Output component (watts reflect total mechanical power from all muscle groups) and Cardiac Load (heart rate reflects total cardiovascular demand of engaging 86% of musculature).
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
Related Content
Every erg counts.
Download Watta and start turning your erg sessions into data-driven training.
