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Is rowing good for your back? The facts and benefits at a glance

5. February 2025

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BY Lars Wichert

Why back health is so important

The back is the foundation of the body – it stabilizes, supports, and enables movements in all directions. However, this central element is often neglected, leading to pain and poor posture. Back pain is one of the most common health problems in Germany. According to the German Back Pain Study by the Robert Koch Institute (RKI), up to 85 percent of the population have experienced back pain at least once in their lives. This high number shows how widespread back problems are – and how urgently prevention and targeted training are needed.
In a time when many people spend most of their day sitting, it is crucial to strengthen the back in a targeted manner. One of the most effective methods for this is rowing. But is rowing really good for the back? And which muscles are specifically trained? In this article, I, Lars Wichert, two-time Olympic rower, explain why rowing strengthens the back, which muscles it uses, and how it can best be integrated into everyday life.

The function of the back: Why a strong back is essential

The back is a highly complex structure of muscles, vertebrae, ligaments, and tendons that work together to enable stability and mobility. The central pillar of the back is the spine, which is responsible for both an upright posture and the protection of the spinal cord.

Main functions of the back

  • Posture and stability: A strong back ensures a healthy posture and prevents incorrect strain in everyday life.
  • Mobility: Many everyday movements such as turning, bending, and stretching depend on the flexibility of the back.
  • Protection of nerve tracts: The spine protects the spinal cord, which serves as the central connection between the brain and the body.
A healthy, strong back is essential for well-being and performance. But the modern lifestyle poses major challenges to it.

Common back problems and their causes

Back pain is widespread in our society and can have various causes. The modern lifestyle with long periods of sitting, lack of exercise, and often incorrect posture contributes significantly to back problems. The most common causes and their effects on the back are:

1. Lack of exercise and one-sided strain

Many people spend several hours sitting every day – whether in the office, driving, or on the couch. As a result, the back muscles are hardly used and lose strength. The deep muscles that provide stability to the spine are particularly affected. An inactive back becomes more susceptible to tension, poor posture, and long-term damage.

2. Poor posture at work and in everyday life

Poor posture, especially at the desk, puts uneven stress on the spine. Rounded back, forward-falling shoulders, or constantly remaining in a hunched position can lead to pain and tension. As a result, many people develop muscular imbalances in which certain muscle groups shorten or become overloaded.

Ein Mann hält sich mit schmerzverzerrtem Gesicht den unteren Rücken, während er sich auf einen Schreibtisch stützt.

3. Incorrect lifting and sudden overload

Lifting heavy objects from the back instead of with the legs or jerky movements puts enormous strain on the intervertebral discs. Abrupt movements or carrying heavy loads with a twisted spine are particularly dangerous. This can lead to acute pain or long-term damage such as herniated discs.

4. Too little targeted back training

Many people train regularly, but neglect to specifically train their back. One-sided strain, such as that which occurs during classic strength training or running, can exacerbate muscular imbalances. It is particularly important to strengthen the entire torso in order to promote a healthy and stable posture.

5. Chronic diseases of the spine

Herniated discs, scoliosis, or degenerative changes such as osteoarthritis often result from years of poor posture and insufficient exercise. These diseases can lead to chronic pain and restricted movement. Targeted back training, such as that offered by rowing, can help to alleviate the symptoms and improve mobility.

Why rowing is ideal for the back

Rowing is considered one of the best sports for strengthening the back. While many sports only target certain muscle groups, rowing trains the entire body and ensures an even load on the muscles.

The most important benefits for the back

  • Holistic training: Rowing uses up to 85 percent of the entire musculature, including the latissimus dorsi, trapezius muscle, and the deep back muscles.
  • Joint-friendly workout: Unlike running or other sports with high impact, rowing is a low-impact training that relieves the back.
  • Improvement of posture: The targeted training of the back muscles promotes an upright posture, which reduces poor posture and tension.
  • Effective rehabilitation: Rowing is used in physiotherapy to rebuild muscles after injuries or operations.
Regular rowing ensures that the back remains strong, flexible, and resilient.

Which muscles in the back are trained during rowing?

Rowing activates the entire back musculature, in particular:
  • Latissimus dorsi (broad back muscle): The most important pulling muscle in rowing, which ensures a strong, defined back.
  • Trapezius (hood muscle): Stabilizes the upper back and shoulders.
  • Rhomboids: These muscles pull the shoulder blades together and improve posture.
  • Erector spinae (back extensor): Supports the spine and ensures a healthy, upright posture.
Regular rowing training strengthens these muscles and can effectively prevent back problems.

Rowing as prevention and rehabilitation

Prevention of back problems

  • Rowing specifically strengthens the core muscles and promotes a stable posture.
  • The even movement ensures good blood circulation in the muscles and releases tension.
  • A strong back can compensate for poor posture and protects against future complaints.

Rowing in rehabilitation

  • After herniated discs or back injuries, rowing is often used as a gentle rehabilitation measure.
  • The guided movement protects against poor posture and ensures a controlled load on the muscles.
  • Due to the lack of impact, the risk of injury is minimal.

Rowing as prevention and rehabilitation

So that rowing is optimal for the back and does not cause additional strain, the correct technique is crucial. Here are some essential tips to make the training easy on your back and benefit from it as much as possible:

1. Master the correct technique

A clean technique is the key to effective and healthy rowing training. Incorrect movements, such as leaning back too early or a jerky pulling movement, can lead to uneven strain. The correct sequence of movement is particularly important:

  • Legs first – The rowing stroke begins with a powerful leg push. It is essential that the upper body has good tension so that it can follow in a parallel shift. As a reminder, the buttocks must be held in place for the leg push. Like lifting heavy objects.
  • Upper body follows – As soon as the legs are almost straight, a controlled backward lean of the upper body follows. The transition is fluid. The upper body swing is used while the legs are still kicking.
  • Arms complete the pull – The handle is pulled towards the lower rib area, while the shoulders remain relaxed, but support the arm pull with a movement backwards.
  • Roll forward in reverse order – First stretch your arms, then lean your upper body forward and finally bend your legs.

2. Keep your back stable throughout the stroke

A posture with a certain amount of tension in the upper body during the entire rowing stroke is essential. A completely rounded back or too much backward lean can lead to tension or overload. The lower back should always remain slightly tense to stabilize the spine.
Pay attention to:
✔ An activated core musculature.
✔ A neutral head position – do not look down or too far up.
✔ Conscious control of the movement to avoid jerky loads.

3. Optimize the stroke length

A common mistake is leaning too far forward or backward. The range of motion should be chosen so that the muscles can work efficiently, but the spine is not overstretched or compressed.
  • Front in the starting position: The shins should be vertical, the upper body slightly inclined forward, the shoulder axis is in front of the hip axis.
  • Back in the backward lean: The upper body should be inclined backwards by a maximum of 10–15 degrees. The upper body therefore oscillates between 11 and 13 o’clock while it is pulled into the backward lean and then prepared for rolling forward again.
Excessive stretching or leaning back too far can lead to unhealthy strain on the spine and wastes unnecessary energy.

4. Choose the right resistance

Too much resistance can cause you to pull your upper body back more instead of using your legs correctly. Especially for beginners, it makes sense to start with a moderate resistance to learn the technique cleanly.
Recommended settings:
  • Beginners: Resistance at level 3-5, focus on technique.
  • Advanced: Resistance at level 5-8, more effort allowed.
  • Professionals: Higher resistance levels for strength endurance training.

5. Warm up before training

To prevent injuries and tension, a targeted warm-up is essential. Warming up prepares the muscles for the strain and improves blood circulation.
Recommended exercises:
  • Circling shoulder movements to loosen the shoulder area.
  • Pelvic tilt exercises to mobilize the lower back.
  • Gentle rowing training with low intensity for 3–5 minutes.

6. Avoid mistakes that strain the back

Incorrect movement patterns can put unnecessary strain on the spine. Here are typical mistakes and how to avoid them:
❌ Too much hollow back: Can lead to tension in the lower back.
✅ Maintain a natural back curve with activated abdominal muscles.
❌ Upper body falls backwards: Too much backward lean can overload the lumbar spine.
✅ The backward lean should be light and controlled.
❌ Pulling only with the arms: Leads to an ineffective load on the shoulder muscles.
✅ The pull should come from a combination of legs, upper body and arms.

Train on the AUGLETICS rowing machine in the living room – joint-friendly full-body workout at home

7. Stretch and regenerate after training

Targeted stretching of the back muscles can help to avoid tension and improve flexibility. Ideal are:
  • Cat-cow stretches to mobilize the spine.
  • Lateral stretching for the core muscles.
  • Deep squat to loosen the hips and lower back muscles.
The use of a fascia roller can also help to release tension after training and support regeneration.

Technique is key: This is how you row correctly

With AUGLETICS Eight Style you can perform an effective and back-friendly training. It offers:
  • Virtual Coach: Provides real-time feedback on the technique so that mistakes can be corrected immediately.
  • Magnetic braking system: Ensures an even resistance that protects the back.
  • Gentle movement: The guided, even rowing movement ensures maximum safety for the spine.
With this innovative rowing machine, the back can be specifically strengthened, back pain can be prevented and posture can be sustainably improved.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Conclusion: Rowing – the best decision for the back

Rowing is more than just a fitness workout – it is one of the most effective methods to maintain a strong, healthy back. The combination of muscle building, joint protection and posture improvement makes it the ideal sport for people who want to prevent back problems or alleviate existing complaints.
With the right technique and a high-quality rowing machine such as the AUGLETICS Eight Style, the back muscles can be specifically strengthened, so that a pain-free back is guaranteed in the long term.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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