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Which Muscles are not Trained During Rowing? – the other Side of the Full-Body Workout

28. July 2025

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BY Lars Wichert

Rowing is considered one of the most efficient sports of all. The slogan “Train 85% of your muscles” sounds almost too good to be true – and in fact, rowing training engages an impressive variety of muscle groups simultaneously. But if 85% are active – what happens to the remaining 15%? Are there muscles that are not trained during rowing? And if so, do you need to supplement these specifically?
In this article, we will look at the untrained side of rowing – that is, all the muscle groups that receive little or no attention in rowing training. This will not only help you avoid muscular imbalances, but also make your training more holistic.

Rowing: The (almost) perfect full-body workout

Before we turn to the “underserved” muscles, a brief overview is helpful: Rowing is a cyclical movement sequence that is divided into four phases – catch, drive, finish, and recovery. Legs, core and upper body work closely together. The main responsibilities are:
  • Legs (quadriceps, gluteus)
  • Core (abdominal muscles, spinal erectors)
  • Back muscles (latissimus dorsi, trapezius, rhomboids)
  • Arms (biceps, forearm muscles)
  • Shoulders and chest (for stabilization)

But: Every movement also has limits. And that is exactly where our focus lies today.

Which muscles are not or hardly trained during rowing?

Even though rowing is comprehensive, there are some muscle groups that are neglected due to the linear movement, the sitting position or the load distribution:

1. Chest muscles (Pectoralis major/minor) – subordinate role

The chest muscles only support the stabilization of the shoulder joint during rowing. The actual pull is primarily done by the back and biceps. So if you want a balanced upper body workout, you should include supplementary exercises such as push-ups, dips or bench presses.

2. Triceps (back of the upper arm) – hardly used

In contrast to the biceps, which actively work during the pull, the triceps are only passively involved in rowing. An untrained triceps muscle can lead to muscular imbalances in the upper arm in the long term. Close-grip bench presses, triceps extensions on the cable or dips provide a remedy.

3. Adductors (inner thigh muscles) – left out

Although thigh muscles such as the quadriceps actively work during the leg drive, the adductors (muscle group on the inside of the thighs) are only minimally involved. If you want to strengthen your leg muscles holistically, you should supplement with adductor machines or side support with leg raises.

4. Lateral abdominal muscles (Obliques) – only stabilizingly active

Rowing takes place in a linear motion without rotation. Therefore, the oblique abdominal muscles are only used for stabilization. For a strong, functional core, rotational exercises such as Russian Twists, side support with hip raises or Cable Woodchops are ideal.

5. Calf muscles – statically, not dynamically loaded

When rowing, the calves hold the foot position on the footrest, but work almost exclusively isometrically. If you want to improve running power, jumping power or dynamic leg work, you will benefit from calf raises, jumping exercises or rope skipping.

6. Neck muscles (Sternocleidomastoid, Splenius) – little challenged

Although the upper back is heavily used, the front neck and neck muscles tend to be underchallenged. This can lead to problems, especially for people who sit a lot. Neck stretching, isometric neck strengthening or targeted mobilization training help here.

Why this is important: Muscular balance & injury prevention

One-sided stress or unevenly trained muscle groups are a common trigger for pain, tension or poor posture. For example, if the back is strong but the chest remains underdeveloped, this can lead to a hunched posture and shoulder problems. This also applies to the upper arm – a strong biceps and a weak triceps negatively affect the elbow joint.
A targeted compensation of these deficits prevents complaints, improves your posture and increases the power transmission – even when rowing itself.

Training on the AUGLETICS rowing machine – increase calorie consumption and basal metabolic rate.

Example of a balanced supplementary plan for rowing training

How the AUGLETICS rowing machine supports targeted training

Even if not all muscle groups benefit optimally from rowing, a device like the AUGLETICS Eight Style offers clever solutions to specifically expand the training:
  • Technique analysis with Virtual Coach: You will receive feedback on the execution – this is particularly helpful for the even loading of both halves of the body.
  • Strength levels: Via the different modes, you can focus more specifically on tensile force (back & arms) or leg strength.
  • Entertainment & video function: During training, supplementary exercises (e.g. for triceps or chest) can be shown on the touch display – e.g. in the cooldown.
  • Storable programs: Supplement your rowing with short intervals for core stability or combine rowing units with bodyweight strength exercises at home.

Conclusion: Rowing is (almost) complete – with small gaps

Rowing is a top full-body workout, but not the only thing you need. Some muscle groups – especially chest, triceps and parts of the core – are only stressed secondarily or not at all. If you really want to train functionally, strongly and without complaints, you should specifically close these gaps.
The good news is: You don’t need a fully equipped gym for this. A few minutes of bodyweight training after rowing – or smart combination units with the AUGLETICS Eight Style – are enough to make your training complete.
So: Keep rowing – but don’t forget the rest. Your body will thank you.

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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