The rowing machine provides one of the best cardio workouts. Many have been concerned as to what muscles a rowing machine targets. Do they work muscles as well as other machines? The rowing machine is an effective tool for all over muscle tone. There are different phases of rowing that you pass through as you use the machine. Depending on the phase, different muscles will be worked.
What Muscles Does Rowing Machine Target?
Phase One: The Catch
Your starting position has your arms extended fully, hands gripping the bars. Your seat will be all the way forward and your knees are bent into the chest. Before you start, muscles are already activated. Specifically, the triceps. Deltoids, trapezius, erector spinae (length of the spine), hamstrings, and rectus abdominis (trunk of body). Depending on your fitness goals, set an appropriate resistance level.
Phase Two: The Drive
The thrust of the workout has you pressing feet against the pedals to push yourself back. You pull your arms to your chest to form a 90 degree angle. Your leg muscles and arms get a workout in this motion. Specifically, your deltoids, trapezius, teres major, quadriceps, triceps, gluteus maximus, hamstrings, soleus, and pectoralis major among many others across the shoulders.
Phase Three: The Finish
Your drive is finished with your arms pulled completely back to your abdomen. They are now past the 90 degree angle. Biceps, brachialis, latissimus dorsi (back) , forearm, posterior deltoid (shoulder), and trapezius get the workout during this phase. Halfway through the motions, you can already see what muscles rowing machines target.
Phase Four: The Recovery
Your arms extend forward, your body leans forward and your legs are bent. You slide forward on the machine to return to the catch position. From here you start over again. At the finish the triceps, hamstrings, trapezius, wrist extensors, and gastrocnemius (back of the leg) are all exercised.
Building Muscles with a Rowing Machine
As you can see, a number of different muscle groups get a workout. That is what makes the rowing machine an effective exercise tool. A rowing machine is more for toning muscles rather than building them. While you will enhance strength, you will not get bulging muscles. For long, lean, defined muscles, this is the machine of choice. Each muscle group gets a workout with every stroke. Calories are burned and muscles become enhanced. At the same time, you are strengthening your heart and your lungs too.
Rowing Machine or Another Machine?
Many do not realize this machine holds its own against other cardio options. You get a better upper body workout with a rower than you do on a treadmill. However, it can be hard on those with joint issues. Elliptical Machines and Rowing Machines are similar in providing an all-over body workout. When compared to indoor bikes, the best rowing machine takes better care of your upper body.
Rowing machines are low-impact and do not cause excessive weight-bearing. Other machines can be difficult for those with joint pain. This is not the case with a rowing machine. Because you are sitting, they are recommended for recovery after surgery and weakened joints. The stronger your joints get, the more resistance you can add. Higher resistance levels provide more work for the targeted muscle groups.
What Muscles Does Rowing Machine Target?
When you are looking to target specific muscles then a rowing machine is a top choice. They are effective machines for strengthening and toning a large number of muscles. You get better targeting of smaller muscle groups that other cardio machines miss. Many gyms now offer rowing machines as their effectiveness continues to get recognized.
There is an overwhelming increase in the popularity of rowing machines. This speaks to the value they hold in the health world. For overall fitness an extensive number of muscles need to be utilized and worked. To be in great physical shape, muscle targeting is important If you are wondering what muscles an Inexpensive Rowing Machine targets. As you can see, by the time you are done, every muscle group has had a workout.
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