Is Rowing Machine a Good Total Body Workout?

Total body workouts are all the rage—and for good reason. When you’re short on time but still want to work out effectively, machines that engage multiple muscle groups can help you burn more calories, improve strength, and boost cardiovascular health, all the while. One popular candidate is the rowing machine. But is it truly a total body workout?

In this article, we will explore how rowing works, what muscles it engages, and how many calories it burns, as well as introduce the Tousains total body workout machine to help you make the right decision!

Rowing Machine: How It Works

The rowing machine is one of the most versatile pieces of equipment in any gym or home workout setup. It mimics the action of rowing a boat across water through a fluid, cyclical motion that includes four main phases: catch, drive, finish, and recovery.

In every stroke, you push with your legs, lean back slightly to engage your core and pull with your arms. This sequence creates a rhythmic movement that combines both strength and cardio. With the seated workout position and engagement of the core, rowing machines place less stress on your joints compared to other equipment, which makes it ideal for people with knee issues.

Muscles Worked During Rowing

Upper Body Engagement

While rowing may appear to be a lower-body workout at first glance, your upper body plays a critical role. Each stroke involves the back muscles—including the lats, rhomboids, and traps—which are activated as you pull the handle toward your body. Your biceps and forearms also contribute to the pulling motion, while the shoulders help stabilize your arms and maintain control.

Lower Body Involvement

The power behind each rowing stroke begins with the legs. During the drive phase, your quads, hamstrings, and calves work together to push your body backward. These large muscle groups generate most of the force in the movement, making rowing a highly effective lower-body workout.

In fact, rowing machines are excellent for building lower body strength and endurance while putting minimal stress on the knees. For anyone looking to strengthen their legs without high-impact activities like running or jumping, rowing offers a safer alternative.

Core Activation

Your core is continuously engaged to maintain stability and control throughout the rowing motion. The abdominals and obliques help with posture and coordination during the transition from the drive to the finish, while the lower back supports spinal alignment.

Rowing regularly can help build core strength, which in turn improves balance and prevents low back pain if done properly.

Cardiovascular & Calorie-Burning Benefits

Rowing is more than just a muscle-toning machine—it’s also excellent for your cardiovascular health. By activating both the upper and lower body simultaneously, rowing increases your heart rate and keeps it elevated, particularly when you work out at a high intensity.

How good is a rowing machine for weight loss? According to Harvard Health Publishing, a 155-pound person rowing vigorously for half an hour will burn 369 calories. This calorie burn contributes directly to fat loss when combined with proper nutrition. In addition, the low-impact nature of rowing is friendly for those concerned about joint health.

Strength vs Endurance: Dual Benefit of Rowing

Unlike machines that only build cardio endurance or increase muscular strength, rowing combines both. The resistance feature of the rowing machine allows you to challenge yourself and build endurance. Equipped with resistance bands, the Tousains total body workout machine simulates the function of a small cable machine, making it perfect for people who want to build their muscles and target every muscle group they want to exercise.

Who Should Use a Rowing Machine?

One of rowing’s greatest strengths is its accessibility. It’s effective for beginners who want a low-impact, full-body workout, as well as advanced athletes seeking to improve endurance and muscular engagement. Since it doesn’t involve pounding joints like running does, rowing is also a smart option for those with knee or hip concerns.

Whether your goal is to burn calories, strengthen your legs, tone your glutes and hamstrings, or improve cardiovascular health, the rowing machine is one of the most efficient options available. Tousains total body workout machine, with the function of a rowing machine, an ab coaster, and a small cable crossover, is the perfect choice you can’t miss.

Common Mistakes That Limit Full-Body Benefits

Related: Proper rowing form. 

Pulling Too Much with the Arms

A common beginner error is relying heavily on the arms to generate power. In reality, the legs should initiate the drive phase and provide about 60% of the force. Overusing the arms not only reduces lower body engagement but also places unnecessary strain on the shoulders and elbows.

How to fix: Start each stroke by pushing through your heels. 

Rounding the Back

Many rowers tend to hunch their shoulders or round their spines during the stroke. This could reduce the engagement of the core and increase the risk of low back pain.

How to fix: Maintain a tall posture with a neutral spine throughout the entire stroke. Engage your core and think of your torso as a solid hinge that moves smoothly from the hips.

Overreaching at the Catch

At the beginning of the stroke (the catch), some users slide too far forward on the seat and allow their knees to bend excessively, which makes the heels lift and the body collapse forward.

How to fix: Keep your shins vertical at the catch, and avoid leaning too far over your knees. Your heels should stay close to the footplates, and your arms should remain extended without tension.

Leaning Too Far Back at the Finish

Leaning excessively backward during the finishing phase can reduce efficiency and put unnecessary strain on your lower back.

How to fix: Finish the stroke with a slight backward lean of about 10–15 degrees, keeping your core engaged and your wrists flat. Avoid relying on the momentum or flinging your body backward.

Rushing the Recovery

The recovery phase (when you slide back to the starting position) is just as important as the drive. Many users rush this part, failing to engage the right muscles.

How to fix: Slow down the recovery. Move in this order: extend your arms first, then lean your torso forward, and finally bend your knees. 

Is Rowing a Total Body Workout?

The answer is yes—when done correctly, the rowing machine is absolutely a total body workout. It engages 86% of your muscle groups, while also being great for cardiovascular health and fat burning. No matter if you are aiming to strengthen your legs, glutes, tone your legs or improve endurance while protecting your knees, the rowing machine, especially the Tousains total body workout machine, checks every box. Row for your fitness goals right now!