A rowing machine, often called an ergometer, simulates the motion of rowing a boat on water. Unlike simple cardio machines, the rowing stroke demands a coordinated effort from almost every major muscle group. Therefore, the direct answer to whether you can build muscle with a rowing machine is yes; it is a full-body exercise capable of stimulating muscular growth when programmed correctly. The degree of muscle development depends significantly on how you manipulate the machine’s settings and your workout structure.
The Musculature of the Rowing Stroke
The rowing stroke is a fluid, four-phase movement that sequentially engages a large percentage of the body’s musculature. It begins with the Catch, the starting position where the shins are vertical and the arms are extended forward. At this initial point, the abdominals and lower back muscles stabilize the torso, preparing the body to absorb the upcoming force.
The power phase is the Drive, initiated by an explosive push-off using the legs. The quadriceps, hamstrings, and glutes are the primary movers, generating approximately 60 to 70 percent of the total force produced. As the legs extend, the core and back muscles, particularly the erector spinae and latissimus dorsi, engage to transfer the leg power to the handle.
Following the leg drive, the torso hinges backward slightly, and the arms complete the movement in the Finish phase. This final pulling motion recruits the upper back muscles, including the rhomboids and trapezius, and the biceps, drawing the handle toward the abdomen. This sequence ensures the power flows from the largest muscle groups (legs) to the mid-body (core/back) and finally to the smaller upper-body muscles.
The final phase, the Recovery, is a controlled movement back to the Catch position. This controlled return requires the hamstrings and calf muscles to work eccentrically to slow the body’s momentum as the seat slides forward. The triceps also engage to extend the arms, pushing the handle away before the knees bend. This coordinated effort solidifies rowing’s status as a comprehensive, full-body exercise.
Maximizing Resistance for Hypertrophy
To transition rowing from a purely cardiovascular activity to one that promotes muscle hypertrophy, focus on maximizing the resistance and the required power output per stroke. The primary factor influencing resistance is the drag factor, which is adjusted by the damper setting. A higher damper setting allows more air into the flywheel housing, causing the flywheel to slow down more rapidly between strokes, creating a heavier, strength-focused feel.
For muscle-building purposes, a higher drag factor is necessary to recruit the fast-twitch muscle fibers associated with strength and size gains. Rowing with a damper set high, typically between six and ten, forces the muscles to work against significantly greater resistance. This contrasts with lower settings, which are better suited for endurance-based training. The goal is to simulate a heavy resistance lift requiring a substantial application of force.
A lower stroke rate, generally between 18 and 22 strokes per minute, should be maintained while focusing on maximum power output for each stroke. This intentional slowing increases the time under tension for the working muscles, forcing them to contract against the resistance. Structuring workouts as high-intensity intervals (HIIT) with short, maximal effort bursts followed by brief recovery periods is an effective way to stimulate the muscular breakdown necessary for growth. These explosive intervals maximize the recruitment of muscle fibers that respond best to resistance training.
Limitations and Integration with Strength Training
While the rowing machine is excellent for stimulating muscle growth, it has a ceiling compared to traditional free-weight training. The resistance on an ergometer is velocity-dependent; the faster and harder you pull, the more resistance you create, but this resistance is finite. This inherent design limits the potential for the progressive overload necessary for maximal, long-term hypertrophy.
A significant limitation for muscle mass development is the lack of a strong eccentric load during the stroke. Hypertrophy is heavily influenced by the eccentric phase—the controlled lengthening of the muscle under tension. In traditional rowing, the recovery phase has a much lighter eccentric demand than the concentric Drive phase, which reduces the overall muscular stimulus compared to heavy resistance exercise.
For individuals seeking substantial muscle mass gains, the rowing machine is most effectively used as a powerful accessory or conditioning tool. Integrating rowing into a routine that includes traditional resistance training, such as squats, deadlifts, and overhead presses, provides the best results. Rowing can serve as a metabolic finisher or a conditioning piece that maintains muscle mass and improves cardiovascular endurance, allowing the strength training portion to focus on maximal progressive overload.