Why the rowing machine is so versatile
The rowing machine is one of the most versatile fitness machines, combining strength and cardiovascular training in a single exercise. Rowing activates up to 80–90% of your muscles—a benefit that few other fitness machines can offer. This not only helps you burn calories effectively but also strengthens your muscles and improves cardiovascular fitness.
What’s particularly interesting is that the rowing machine is also gentle on the joints. Because you exercise while seated, it is ideal for beginners or people with joint problems. Despite the smooth movements, the workout remains highly effective: According to the Harvard Medical School, a person weighing around 70 kg can burn up to 370 calories in just 30 minutes of intense rowing.
Read also: Why recumbent exercise bikes are gentle on the joints.
These muscle groups are worked during rowing
Rowing is a full-body workout that targets numerous muscle groups. Here’s an overview:
Legs (60–75% of the power)
- Thighs (quadriceps)
- Lower legs and calves
- Glutes
The legs are responsible for most of the power and provide the strong push that drives the movement.
Back and shoulders (20–30% of the power)
- Latissimus dorsi
- Trapezius
- Shoulder muscles
A strong back promotes good posture and helps prevent back pain—the rowing machine specifically targets these muscles.
Arms (15–20% of the power)
- Biceps
- Triceps
- Forearm muscles
The arms pull the handle toward the body and then extend it again, shaping and strengthening the arm muscles.
Core
- Abdominal muscles
- Lower back
The core stabilizes the body throughout the entire movement, strengthens the midsection, and improves posture.
Benefits of rowing
| Benefit | Description |
|---|---|
| Full-body workout | Activates almost all muscles in a short amount of time. |
| Calorie burning | Supports fat burning and boosts metabolism. |
| Gentle on the joints | Smooth movements reduce strain on the joints. |
| Cardiovascular fitness | Improves endurance and overall fitness. |
| Stress relief | The rhythmic movement has a relaxing effect and helps you unwind. |
Rowing—more than just exercise
The rowing machine is the perfect choice if you want to burn calories effectively, challenge your muscles and protect your joints at the same time. A workout that keeps you fit and mobile in the long term.
Get started now with your Sportstech rowing machine and activate up to 90% of your muscles.
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