Of all the cardio-training machines available at the gym, perhaps the most complete is the rowing machine. This is because strength training can be done on both your upper and lower body in addition to the cardio work itself.
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However, this machine and the execution of the rowing exercise on it need proper use that ensures proper position and execution, otherwise the movement can cause injuries over time.
Muscles Involved in the Rowing Machine
When we use a gym rowing machine, we actually use all the muscles in the body (to achieve a grip from the forearm muscles to the leg muscles). It is probably the most complete cardiovascular exercise you can do in the gym.
Upper part of the body
Regarding the upper part of the body, we can point out the following parts involved in carrying out this exercise:
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Forearm: The muscular tissue of the forearm is essential for a good grip and prevents the bar that we pull from escaping from us.
Arms and back: The arms and back are the generators of movement in the upper body of this exercise. This is because there are two parts involved in pulling up on the bar and bringing the grip to the chest or abdomen.
Shoulder – From a purely movement standpoint, the posterior triangularis muscle is the most functional part of the shoulder, so it is important to properly strengthen it.
Abdominal muscle (core)
The core, and therefore the abdominal muscles, are of paramount importance in this exercise. This is to help you maintain proper posture and avoid “sinking” or rounding your back into the seat of the machine, which can lead to injury.
To avoid this mistake, you should keep your hips neutral and stretch before rocking back and forth.
lower body
You may think that you only exercise your upper body, but when you use a rowing machine, you also exercise your leg muscles. This is because the legs are bent and straightened during the exercise. The muscles of our legs intervene secondarily.
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For this reason, rowing machines also help build stamina in your legs.
The main mistakes that are made when using the rowing machine
back positioning
One of the main mistakes you can make when operating a rowing machine in the gym is poor back position. This can happen due to two main points. The first, which is very common in back movement exercises, is excessive arching of the spine as it moves forward, or hyperextension of the lumbar spine as it moves back.
The second obstacle to back positioning occurs because the core is too weak and there is “slack” in the seat. This can cause injuries that make “compact” placement impossible.
To avoid these mistakes and learn proper technique, you can keep your back as neutral as possible and lean back slightly when you shoot, but the more you get into the “hump” position, the more you’ll lean forward.
Ignore elbow placement
Another common mistake with this machine is placing your elbow when raising your shoulders horizontally. Otherwise, the space under the shoulder peak will be reduced and, as a result, there is a risk of injury. The forced neck posture increases tension in all systems of the cervical muscles, which increases the risk of contractions in that area.
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During execution, it is difficult to keep the elbow as close to the ribs as possible to avoid these obstacles. If for some reason you hit your elbows too much, you can open it up a bit as long as your shoulders stay horizontal.
Poor leg and arm synchronization.
On the rowing machine you need to synchronize your arms and legs well. This is because if you flex your legs sooner than expected, you won’t be able to pull the machine. Also, if you pull at the wrong time, the body will try to compensate for that force with an unnatural posture, creating positions when performing the exercises that can increase the risk of injury.
Types of training on rowing machines
remote target training
This type of training consists of setting an imaginary distance as a goal and covering it in more or less time. For beginners, this is the best way to get used to these cardio machines, along with training for time.
Over time, as your body shape improves, you can try to cover the distance in less time or with more endurance.
time training
Time training involves setting a time limit for rowing a boat, regardless of the mileage or endurance of the machine.
interval training
Within this form of training on a rowing machine, HIIT-type routines are framed through which you exercise continuously for a while and then rest for a specific amount of time. If you want to add strength, you should try adjusting the resistance of the machine or trying to move more distance while rowing on the machine.
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