Build muscle with a rowing machine at home | Blog | Fitwinkel

Nowadays, rowing machines are becoming increasingly popular. This is not only because you work on your fitness, but also because you are building extra muscle strength. With a rowing machine, you use almost every muscle in your body. This is the main reason why people choose a rowing machine. But which muscles are you actually training? You can read all about it in this blog.

Which muscles do you train with a rowing machine?

The perfect exercise on a rowing machine consists of three phases. In the first phase, you start with bent legs and the handle in your hand. From here, you slowly move backward. In this phase alone, you are already training your shins, glutes, and shoulders.

From the first phase, you push off with your legs against the pedals, after which the seat smoothly moves backward. With this movement, you train your hamstrings, glutes, calves, and shin muscles.

Even before your legs are fully extended, you pull the handle towards you. During this phase, you train your biceps, triceps, shoulder, and back muscles. In addition, you unconsciously use your abdominal muscles by maintaining your balance on the seat.

The basic technique at a glance

Watch the basic technique of rowing in this explanatory video.

Effectiveness of rowing machines

Did you know that during one stroke on the rowing machine you use more than 80% of your muscles? Every movement activates many muscle groups, which is also called a full-body workout. You can choose whether to focus on muscle building or endurance. Do you want to build muscle? Alternate intensive periods with rest. Do you mainly want to improve your fitness? Then row longer at a calmer pace.

The benefits of a rowing machine

Are you still in doubt about purchasing a rowing machine? These are the benefits:

• You quickly build up your fitness.
• Your muscles grow visibly.
• The risk of injuries is small.
• The technique is easy to learn.
• Takes up little space and can often be stored folded.

Resistance types in rowing machines and their impact on muscle building

Not every rowing machine feels the same. The resistance type influences how intensely you train, how smooth the movement is, and which muscles you train the most. The right resistance type can make the difference between burning calories or truly building muscles. The higher the resistance, the more and longer your muscles are under tension—important for muscle growth. Each type has its own pros and cons. Understand how they work and choose what suits your goals.

Air resistance: ideal for explosive power

Rowing machines with air resistance work with a fan that gets heavier as you row harder.

• Advantage for muscle building: Excellent for short, powerful sets. Especially legs, back, and arms benefit.
• Disadvantage: Makes relatively a lot of noise, less suitable for small or noisy homes.

Magnetic resistance: constant and adjustable intensity

Magnetic rowing machines use magnets to slow down the flywheel. The resistance can be adjusted manually or electronically.

• Advantage for muscle building: Very suitable for precisely adjusting the resistance to your training goal. High resistance and short sets stimulate muscle growth.
• Disadvantage: Sometimes feels less natural because the resistance does not vary with your speed.

Water resistance: natural feel and high muscle tension

With water rowing machines, you row with paddles through a water tank. The harder you pull, the higher the resistance.

• Advantage for muscle building: Smooth, constant resistance, especially your back, shoulders, and core are strongly engaged.
• Disadvantage: The resistance is less precisely adjustable; variation in duration and tempo is important.

Hybrid resistance: the best of both worlds

Hybrid rowing machines combine, for example, magnetic with air or water resistance. This allows you to benefit from adjustable resistance and a natural rowing feel.

• Advantage for muscle building: Ideal for those who want to alternate between strength and endurance training.
• Disadvantage: Usually more expensive and complex to use.

Which resistance type suits you if you want to build muscles?

• Beginners: Choose a magnetic or hybrid rowing machine to build up gradually.
• Advanced: Air or water resistance for maximum power and a realistic rowing feel.
• All-round athletes: Hybrid models offer the most flexibility.

With the right choice of resistance type, you optimally align your training with muscle building and get the most out of your rowing machine.