Do rowing machines build muscle? Are you looking for a workout that will help build muscle mass? If so, you may be wondering if rowing machines are effective. Rowing machines provide an excellent way to build muscle mass, and they have many other benefits as well. Keep reading to learn more about how rowing machines can help you achieve your fitness goals.

Do Rowing Machines Build Muscle?

Yes, rowing machines do build muscle. They are great for targeting your upper body and core muscles, as well as overall cardiovascular endurance. By doing regular rowing exercises, you can increase your strength and stamina. Plus, rowing is a low-impact workout that helps reduce stress on the joints.

Effective Workout For People Of All Fitness Levels

Rowing machines provide an effective and efficient workout for people of all fitness levels. They work the entire body, focusing on pushing, pulling, and core strength.

Using a rowing machine activates up to 85% of all muscle groups at once, providing an excellent total body workout. They also increase cardiovascular endurance and burn more calories in less time than other cardio workouts like running or biking.

Rowing strengthens the legs, arms, back, abs, and glutes while simultaneously conditioning the lungs and heart.

Additionally, because of the low-impact movements involved with rowing machines, they are easy on joints and suitable even for those with sensitive knees or backs.

So not only is a rowing machine accessible for everyone’s fitness goals – but it’s also gentle enough for people who experience joint pain during high-intensity workouts too.

Benefits Of The Rowing Machine

Low-Impact Exercise

One of the main benefits of the rowing machine is that it is a low-impact form of exercise. This means that it is easy on the joints and does not put too much stress on the body. Additionally, low-impact exercise is ideal for people who are new to working out or who are recovering from an injury.

Cardio Workout

Another benefit of the rowing machine is that it provides a great cardio workout. Rowing is an excellent way to get the heart rate up and burn calories. A 155-pound person can burn approximately 300 calories in 30 minutes on a rowing machine.

Strength Training

In addition to being a great cardio workout, the rowing machine also provides a great strength-training workout. Rowing works all of the major muscle groups, including the arms, legs, back, and core. By working all of these muscle groups, the rowing machine can help to tone and sculpt the body.

Low Cost

Another advantage of the rowing machine is that it is relatively low cost. Rowing machines can be found for as little as $100, which makes them more affordable than many other types of fitness equipment. Additionally, rowing machines do not require any special equipment or clothing, making them even more affordable.


Finally, another benefit of the rowing machine is that it is very convenient. Rowing machines can be used in the privacy of your own home and do not require a gym membership.

Drawbacks Of The Rowing Machine

Limited Muscle Groups Worked

One of the primary drawbacks of the rowing machine is that it only works a limited number of muscle groups. The majority of the work is done by the legs and the back, with the arms and shoulders only working to a lesser extent. This can lead to imbalances in muscle development, as well as injuries if the machine is used excessively.

Poor Posture

Another drawback of the rowing machine is that it can encourage poor posture. When using the machine, it is important to maintain a straight back and align the spine correctly. However, many people tend to round their shoulders and hunch forward when using the machine, which can lead to pain in the neck and upper back.

Limited range of motion

Another issue with the rowing machine is that it has a limited range of motion. The legs are locked into place when using the machine, which means that they cannot move freely. This can lead to joint pain and stiffness, as well as muscles that are not properly worked.

High impact on joints

Finally, one of the biggest drawbacks of the rowing machine is that it has a high impact on the joints. The repetitive nature of the motion can put a lot of strain on the knees, hips, and lower back, which can lead to joint pain or even injuries if not done correctly.

Rowing Machines Are Not The Only Thing That Can Build Muscle

Rowing machines are an excellent way to build muscle, not least because they offer a full-body workout. That said, they should not be your only form of exercise.

Incorporating other types of exercise like weight lifting and running can help you to achieve your fitness goals, as the cumulative effect of multiple workouts makes for a well-rounded physique.

Weight lifting in particular is massively beneficial for building muscle, but make sure you are mindful of proper form and focus on pushing yourself gradually rather than going full throttle.

A mix of short bursts of intense effort with periods of rest to make sure you don’t overdo it is key – remember that every journey starts with one step!

Which Muscles Does The Rowing Machine Work?

The rowing machine is a great way to get a full-body workout and build muscle strength. When using a rowing machine, the primary focus will be on your back, arms, core, and legs.

The rowing motion works in all of these areas as it’s designed to mimic the motion of traditional rowing.

While on the rowing machine, your lats, biceps, abdominal muscles, and hips will do the hard work of pulling you forward while your legs provide power by pushing your feet away from the pads.

In addition to strengthening your major muscle groups, this type of exercise helps improve cardio endurance and overall stamina.

So if you are looking for an effective workout regimen that strengthens various muscle groups at once, set up a session on the rowing machine!

Keep This In Mind Using The Rowing Machine

When using a rowing machine, proper form and breathing are essential for achieving maximum results.

Starting in the right position will help ensure you’re getting the most out of your workout, as poor posture and body positioning can lead to unwanted strain on the lower back and shoulder muscles.

Keeping in mind proper technique while rowing is fundamental; a good option could be to look up some video tutorials or understand how to properly use the machine from the instruction manuals.

Additionally, learning how to deep breathe during each stroke will allow you to row efficiently and better handle fatigue.

Proper breathing creates an effective cycle which helps build stamina as your workout progresses and recovery time after exercising also reduces with regular practice.

Keep these tips in mind before hitting the rowing machine next time!

Rowing Machines Are A Great Full-Body Workout

Rowing machines are a great way to get a comprehensive, full-body workout. With every stroke, you can engage your core, arms, legs, and even your back muscles.

Plus, rowing machines come with various adjustable settings and intensity levels, which means you can customize the experience to make the workout more or less challenging depending on your fitness level.

And if the idea of a full gym session bores you, don’t worry – rowing machines can be outfitted with virtual reality technology to create an interactive gaming experience while you exercise!

So why not give it try? Rowing machine workouts may be so much more fun than you ever imagined!


Follow These Tips

While rowing machines are an excellent way to get in a full-body workout, it is important to use them correctly to help ensure the best results.

By following some simple tips, you can get the most out of your rowing machine workout sessions. To start, make sure that your seat is at a height that allows you to move efficiently and comfortably.

Additionally, be mindful of your form throughout each workout — this should help prevent any injuries while also maximizing the efficiency of each exercise.

Finally, set goals for every session and keep track of progress — this will not only help hold yourself accountable but also motivate you to push further as you see yourself making progress!

All in all, with just a few steps you can find yourself getting the most out of your rowing machine workouts and seeing satisfying results each day!


Rowing machines are a great workout for people of all fitness levels. They can help build muscle, but they’re not the only type of exercise that can do so.

There are a few things to keep in mind when using a rowing machine, such as proper form and breathing.

Rowing machines are a great way to get a full-body workout, and they can be fun too! Get the most out of your rowing machine workout by following these tips.


How long should you use a rowing machine to build muscle?

It depends on your fitness level and goals. Generally, it is recommended to perform 30-45 minutes of moderate-intensity rowing 3-5 days a week to see muscle-building results. Be sure to take rest days in between workouts for proper recovery.

Can you get in shape by just rowing?

Yes, rowing can be an effective way to get in shape as it is a low-impact exercise that engages multiple muscle groups and helps with cardiovascular endurance. However, for best results, it is recommended to incorporate other types of exercises into your routine such as weight training or yoga.

Can you get ripped using a rowing machine?

Yes, rowing machines are an effective tool for building muscle. To get ripped, you should focus on high-intensity interval training (HIIT) and perform short bursts of high-intensity exercises with rest periods in between. Additionally, supplementing your routine with other forms of exercise such as weightlifting or sprints can help increase results.

Is 20 minutes of rowing enough?

It depends on your fitness level and goals. For general health and well-being, it is recommended to complete 20-30 minutes of moderate-intensity rowing 3-5 days a week. However, if you are looking to see more specific results such as muscle building or improved endurance, you may need to increase the duration of your workouts or incorporate other types

does rowing machine build back muscles?

Yes, rowing machines are an excellent way to build back muscles. Because rowing engages the upper and lower back muscles, it can be a great addition to your workout routine if you are looking to tone or strengthen your back muscles. Additionally, it is recommended to add other exercises into your routine such as pull-ups, rows, and dead for best results.