The rowing machine is likely found in almost all gyms. It is a large machine that resembles a boat, where the user sits and begins rowing! In this article, we will explain everything about this machine, including how to use it, target muscles, and most importantly, common mistakes to avoid while using this exercise equipment.
This machine is used to train upper body muscles like the back and lats. If you're working out at a gym, it's highly likely that your trainer will include this exercise in your program. The benefits of using the rowing machine are vast and can amaze you by targeting nearly every muscle in your body. These benefits include weight loss, toning the core and back muscles, strengthening both upper and lower body muscles, increasing endurance, and improving cardiovascular performance. Additionally, you can save a lot of time while using the rowing machine.
The rowing machine engages a wide range of muscles in the back, such as the lower back, mid-back, and trapezius. It also helps strengthen shoulder muscles, deltoids, biceps, and chest muscles.
Secondary Muscles Involved in Rowing Machine Exercises: The biceps and triceps are activated while using the rowing machine, helping athletes stabilize their muscles. Hamstrings and glutes in the lower body are also involved in this exercise.
Before anything, make sure to warm up your body properly. Never start exercising on the rowing machine (or any other machine) without warming up, as you risk injury if your body is not prepared. Make sure to read about the proper warm-up techniques.
Start by selecting the appropriate weight for your workout and sit on the machine.
Grab the handle and straighten your back.
Keep your knees slightly bent.
As you exhale, pull the handle towards your chest.
Hold this position for two seconds.
Then, inhale and return the handle to its starting position.
Here are 5 key benefits of using the rowing machine in the gym:
Cardiovascular Benefits: No matter your age, having a fitness routine that includes aerobic exercise plays the most important role in your overall health. The benefits of aerobic exercise include weight loss, increased endurance, and a stronger immune system. The rowing machine is an excellent way to raise your heart rate and improve oxygen consumption because it challenges multiple muscle groups. Adjusting the resistance (difficulty and intensity of the exercise) allows you to increase your heart rate easily.
Weight Loss: Another benefit of the rowing machine is its high "calorie-burning" potential. With moderate effort, you can burn around 600 calories per hour. In fact, rowing is one of the most efficient fitness machines; just to give an example: 60 minutes of rowing is equivalent to 78 minutes of cycling on a stationary bike (without involving the arms). Along with a regular workout program, following a proper diet plan can be an excellent way to achieve your fitness goals.
Upper Body Muscle Development: As expected, the rowing machine is excellent for strengthening the upper body, including the shoulders, arms, and back. Additionally, it helps strengthen the abdominal muscles (abs) and the core to improve balance and endurance. Since you need to pull the handles in the correct position during the exercise, your arm and shoulder muscles naturally develop throughout the workout. Have you ever noticed how professional rowers have well-defined and muscular arms?
Lower Body Muscle Development: As mentioned above, the rowing machine challenges every muscle in the body, and the contribution of lower body muscles is just as significant as the upper body. While rowing, the muscles in your thighs (especially more than the others), calves, glutes, and hamstrings are worked. This effect becomes evident as your flexibility improves throughout your workout sessions.
In general, you need to work on both upper and lower body muscles simultaneously. You can't develop your upper body muscles effectively without paying attention to the lower body. This is the main difference between the rowing machine and other fitness equipment like treadmills and ellipticals.
Increased Endurance: Rowing requires significant effort, and while it may cause fatigue in the first few sessions, the long-term benefits of regular exercise help increase stamina and energy. Since the rowing machine combines both aerobic and strength training, it gradually boosts metabolism (body's energy production), which means your body will have more energy for the next workout session.
Making mistakes while using the rowing machine is common, especially when you're just starting. However, don't let embarrassment stop you from continuing! Learning how to properly use this machine can be difficult, and you may make several mistakes in the beginning. Luckily, in this article, we'll go over the most common mistakes during rowing machine exercises so you can enjoy your workouts with confidence and peace of mind.
Many beginners start using the rowing machine without adjusting it. If the lever is set too high, the machine will feel like a heavy rowing boat and will quickly tire your muscles.
Solution: Before aiming for heavy goals, focus on learning the form. Adjusting the lever is like changing the gears on a bicycle. The higher the gear, the more pressure it puts on your body. If you're a beginner, you can start with a level between 3 and 5.
You might have seen many rowers with strong upper bodies, so you might want to pull the handle with all your strength. However, this is a mistake! Putting excessive pressure on your arms, shoulders, and back can cause serious issues for your body.
Solution: 60% of the power should come from your legs, 20% from your core, and 20% from your arms. It's important to use your legs' power in every movement. You should press your legs into the machine.
Moving your arms and legs simultaneously while seated may seem like a good idea, but it adds unnecessary strain on your upper body.
Solution: There is a three-step process when using the rowing machine. First, focus on pushing with your legs. Then, lean back from your hips until your shoulders pass your hips (you should lean slightly backward). Finally, pull the handles toward your chest. Your target area can be the chest press or just below the ribs. Once your hands reach your chest, reverse the process to return to the starting position and repeat.
If you have the bad habit of slouching while sitting at a desk, you may also do the same when sitting on the rowing machine.
Solution: Focus on your core muscles to sit up straight. Also, keep your shoulders relaxed so that they can move freely back and forth. Your spine should remain neutral.
If your legs are pushing too quickly, causing your back to arch, your upper body will move out of sync with the lower body.
Solution: While rowing, make sure to engage your core muscles, keeping your arms and legs connected. Engaging your core is key to coordinating the movements between your lower and upper body. In a proper movement, you should be able to stop the motion at any point and maintain the correct posture, with the whole body in controlled alignment and key muscles activated.
Grasp the handle comfortably and keep your wrists straight.
Extend your arms fully forward and let your shoulders relax.
Slightly bend your hips forward and bend your knees so that they align with your ankles.
Push with your legs and extend your legs fully, then lean back gently. Keep your shoulders relaxed.
Pull your elbows back until your hands reach your chest.
For the next movement, straighten your arms, bend your knees, and return to the starting position.
By following these tips, you can get better results while minimizing the risk of injury during rowing machine exercises!
