Rowing vs Elliptical: Which Is Better for Building Muscles?

Are you looking to tone your muscles but aren’t sure whether to choose a rowing machine or an elliptical?

Both machines offer a joint-friendly workout while boosting your cardiovascular health. When it comes to muscle building, which is better?

In this article, let’s compare rowing vs elliptical in terms of calories burned and muscles engaged. We will also introduce the Tousains 3 in 1 rowing machine, whose unique design provides an excellent way for muscle toning.

Rowing vs Elliptical: Muscles Worked

What Muscles Does Rowing Work?

Known as a full-body workout, rowing engages 86% of your muscles during each stroke. Here’s a breakdown of the muscles targeted by rowing machines during four phases.

Catch

The catch is the starting position of every rowing stroke. At this point, the knees are bent, the shins are vertical, and the arms are extended forward while holding the handle. The torso leans slightly forward from the hips, keeping the spine long and the core engaged.

The quadriceps, calves, and glutes are ready to drive, while the core and upper back provide essential support to stabilize the body. 

Drive

The drive is where the real power happens. The legs push against the footplates, extending the knees and hips in a movement that activates the quads, hamstrings, and glutes.

As the legs near full extension, the torso begins to swing back using the lower back and core muscles.

Finally, the arms bend at the elbows, pulling the handle toward the chest and engaging the biceps, forearms, shoulders, and upper back, especially the lats and traps.

It follows this chain of motion: legs, back, and arms.

Finish

At the finish, the legs are fully extended, the torso is leaning slightly back, and the handle is drawn just below the chest. This phase emphasizes strength and control.

The rhomboids and trapezius are fully contracted as the shoulder blades pull together. The deltoids and biceps remain active, while the core stays braced to protect the spine and maintain posture. 

Recovery

The recovery is a reversal of the drive—arms extend forward, the back leans slightly forward from the hips, and the knees bend to bring the seat back to the starting position.

While this may seem like a rest phase, the muscles are still working. The hip flexors, abdominals, and lower back coordinate to control the movement, while the hamstrings and calves assist in returning to the catch.

What Muscles Does the Elliptical Work?

Lower Body Engagement

While pedaling on the elliptical, your quadriceps, hamstrings, glutes, and calves work continuously to move the pedals forward and backward. Depending on stride length and incline settings, the focus can shift—longer strides emphasize the hamstrings and glutes, while a steeper incline activates the quads more intensely.

Upper Body Involvement

If using an elliptical with movable handlebars, the upper body is actively involved. As the arms push and pull, the biceps, triceps, shoulders, and chest are all engaged.

Core Stabilization

Though less obvious than with rowing, the core and back muscles are activated to stabilize your whole body. Maintaining an upright posture and proper alignment throughout the entire workout requires these muscles to support balance and rhythm.

Rowing vs Elliptical: Calorie Burn

Both machines are effective for cardio, but rowing generally burns more calories.

Incorporating high-intensity interval training into rowing, in particular, increases energy expenditure and improves the afterburn effect (EPOC).

While elliptical training is great for steady-state cardio, it lacks the resistance force of rowing.

Here are the calories burned on these two machines for different weights and workout intensity, according to Harvard Health Publishing: 

Gym Activities	125-pound person	155-pound person	185-pound person
Rowing, Stationary: moderate	210	252	294
Rowing, Stationary: vigorous	255	369	440
Elliptical Trainer: general	270	324	378

Conclusion: Rowing Machine vs Elliptical 

When it comes to building muscle, the rowing machine is the clear winner. It engages more muscles and offers greater resistance. However, it does come with a learning curve.

The elliptical, on the other hand, is ideal for beginners or those recovering from injuries who want to stay active without stressing the joints.

Nevertheless, neither machine will significantly increase muscle mass. If you’d like to be muscular, consider incorporating other strength training exercises.

At the end of the day, if you plan to invest in a rowing machine for building muscle, the Tousains 3 in 1 rowing machine might be your best option. With its unique resistance band-based design, it allows for over 20 workouts that are designed to strengthen your muscles. Visit Tousains website and explore what this machine can offer!