WaterRower - Rowing Training
The Art of Rowing
Join a thriving community of over 70,000 users who have made WaterRower Connect their go-to fitness solution. Our free app is exclusively designed for all WaterRower models, offering you a new platform to enhance your rowing experience. Optimize your rowing technique, monitor your heart rate, and take on preset rowing challenges. Start rowing, tracking, and reaching your fitness goals with WaterRower Connect.
WATERROWER | NOHRD
ENGAGE YOUR MUSCLES
Synchronise Your Movements
Rowing training delivers a multitude of health benefits. You can count on performing over 50 varying moves per minute! It promotes muscle strength and endurance,
improves cardiovascular fitness, enhances core stability and posture, and provides a full-body workout that targets various muscle groups simultaneously.
Strengthen the following areas and joints with rowing exercise:
- · Arms
- · Shoulders
- · Overall core
- · Lower back
- · Hips
- · Legs
- · Knees & ankles
Rowing training truly hits the bullseye of exercise options by offering a comprehensive, efficient, and enjoyable workout experience. It’s a winning combination of full-body engagement, cardiovascular fitness, low-impact benefits, versatility, and mental well-being.
The “Drive” phase works the following major muscle groups:
- · Quadriceps (front of thighs)
- · Gluteus Maximus (largest muscle in the buttocks)
- · Hamstrings (back of thighs)
- · Gastroenemius and Soleus (calf muscles)
- · Core muscles (incl. abs and lower back)
- · Latissimus Dorsi (large muscles of the back)
- · Deltoids and Rhomboids (shoulders)
The “Recovery” Phase works the following muscle groups:
- · Abdominals (incl. rectus abdominus, obliques)
- · Hip Flexors (psoas major, rectus femoris)
- · Hamstrings (control forward movement toward "Catch")
- · Upper back & Shoulders (rhomboids, trapezius, deltoids)
- · Biceps & Forearms
- · Lower Leg Muscles (gastrocnemius and soleus)
While the muscles are not as actively engaged as during the drive phase, proper posture, control, and coordination of these muscle groups are essential for an efficient and effective rowing stroke. They contribute to the overall fluidity and synchronization of the rowing motion.