There’s no denying they’re an effective exercise, but do rowing machines build muscle? Whether you’re wearing one at the gym or bought one of the best rowing machines For home use, the rowers are great for breaking a sweat and are very low impact, which means they’re suitable for seniors, beginners, serious fitness enthusiasts and everyone in between.
But if building muscle is your thing, are rowing machines the right equipment to use? We break down the science and collect some expert commentary on whether paddling is worth it when it comes to getting bigger and stronger.
If losing kilos is more your thing, then don’t forget to look how to use a rowing machine to lose weightand for a more holistic view of the benefits of using a paddle, we also asked ‘Is the rowing machine a good exercise?‘.
How to use a rowing machine
We know that our muscles get stronger as a result of resistance training. We can use our body weight and gravity to create resistance while doing calisthenics like push-ups, weights like dumbbells, and barbells or elastic bands. And although there are some different types of rowing machinesThe fundamental act of rowing is about pulling against resistance, whether you’re working against water pressure in a rowboat or the artificial resistance of a rowing machine.
“If someone is coming to exercise as a beginner, rowing machines will help build lean muscle mass,” the celebrity personal trainer said. scott laidler (opens in a new tab). “It’s going to predominantly work the legs, but it’s also going to work the core and stretch the muscles,” like the upper back, biceps, and forearms.
Laidler is backed by science, as the research of the Hallym University Faculty of Medicine (opens in a new tab) found that rowing significantly improves strength in your upper back and “trunk” of your body, lower back, and abdominal muscles. When you push against the machines with your legs and then lean back, pulling the cable toward you, you’re working multiple muscle groups, increasing your body’s production of growth-stimulating hormones.
More benefits of rowing machines
In a study published in the Journal of Physiotherapy Sciences (opens in a new tab)the researchers wrote “weight training increases BMR [basal metabolic rate]improves the response to insulin, increases bone density or prevents its loss, and prevents the loss of muscle mass and muscle strength due to aging”.
These benefits aren’t unique to rowing—any resistance-based program would suffice—but there are plenty of good reasons to get on the machine and try out some high-intensity rowing workouts. We’ll break down each of these benefits in turn.
Resistance training doesn’t just build muscle — it also increases your basal metabolic rate, which is a measure of how quickly your body burns calories while resting. Any compound exercise that works multiple muscle groups will work, especially at high intensity. Resistance training also “enhances insulin response,” which helps prevent metabolic syndrome, the precursor to diseases like diabetes and high blood pressure.
Rowing will also improve your bone density by putting pressure on your bones every time you push your feet and pull the handle away from the motor. This has been confirmed by a Journal of Bone and Mineral Research (opens in a new tab) study evidence of low-impact exercises like rowing that use multiple joints against resistance. Over time, any consistent resistance training will increase your bone density, as well as build more protective skeletal muscle around your joints.
Finally, rowing will also help maintain and slow muscle atrophy, the process of weakening as you age. If constantly going to the gym or working out on a rowing machine can help you build muscle, it will also slow your decline. Coupled with rowing’s low-impact nature, enhanced core strength, and bone health-promoting properties, it makes it a perfect workout for seniors looking to stay active.
Disadvantages of rowing machines
Not everything is good news, we are afraid. Although the answer to the question “can rowing machines build muscle?” is a resounding “yes”, it comes with a few caveats.
Laidler said, “For someone who’s pretty experienced with resistance training, then rowing is mostly for cardio. You wouldn’t make much progress in terms of muscle building.”
For someone coming to exercise for the first time, or an older person looking to stay active, rowing will build some muscles in the back, biceps, forearms, core, and legs, as well as providing a great cardio workout. However, if building muscle is your primary goal, you’re better off looking for a more comprehensive weight training program.
“One of the big problems is that rowing machines have a huge gap when it comes to pushing exercises,” Laidler said. “Even if you wanted to, you can’t train your push mechanism while rowing.”
To build muscle in your upper body, pulling exercises are only half the battle. You also need to train your chest and triceps, which means pushing against something. This is commonly done with exercises like pushups or bench presses, and the rowing machine cannot provide this type of workout.
If you wanted to try a high-intensity rowing-oriented workout, which is designed to work your entire body, Laidler recommended one minute of high-intensity rowing, then rolling off the rower and jumping right into a series of pressing exercises. oops, then back on the rower. But, as he put it, “it’s not the most linear route to muscle building.” A comprehensive resistance training program is the most efficient way to build muscle throughout your body, if that’s your goal.
Do rowing machines build muscle?
Yes, rowing machines build muscle, as long as you don’t expect too much from them. Rowing is a phenomenal cardio workout that also includes a resistance training element, meaning if you’re just looking for an exercise to keep you fit and healthy, rowing has the added benefits of building muscle mass at the top and bottom of the body, and increase bone density, which is severely lacking in other exercise machines such as the treadmill.
However, resistance training is not the ultimate goal of rowing. If you plan to spend a significant amount of time building muscle, you’re better off heading to the weight section of the gym. But that doesn’t change the fact that a 30-minute rowing workout, whether fast or slow, would be of great benefit to everyone.
