Will Rowing Machines Tone Arms? Yes and Here's How

Are you looking for the best exercise machine for flabby arms that offers a full-body workout? A rowing machine might be exactly what you need. While often praised for its cardio and lower-body benefits, the rowing machine is also an effective tool for building upper-body strength and toning your arms.

In this article, we’ll dive into how the rowing machine works your arms, how long you should use it for effective results, and why the Tousains Total Body Exercise Machine is the best rowing machine for toning your arms.

How Does the Rowing Machine Work Your Arms?

A rowing stroke consists of 4 phases: catch, drive, finish, and recovery. The drive and finish phase engages the arm muscle effectively.

Related: Proper Rowing Form. 

During the drive, after pushing off with your legs, your arms pull the handle toward your chest. This engages your biceps, forearms, and shoulders. During the finish, your arms remain tight and active, helping to stabilize the movement and maintain form. In the recovery phase, your triceps help extend your arms, promoting muscle balance across the front and back of your upper limbs.

The consistent pulling and pushing movement helps strengthen your upper body muscles and burn fat, making the rowing machine one of the best exercise machines for flabby arms.

Key upper body muscles worked:

• Biceps
• Triceps
• Deltoids (Shoulders)
• Upper Back (Trapezius, Rhomboids)
• Forearms

By targeting multiple upper-body muscles with every stroke, the rowing machine helps sculpt and strengthen your arms efficiently. However, the rowing machine benefits can go beyond that. It is a full-body workout that engages 86% of your muscles, which means almost every part of your body is involved. In addition, it is good for cardiovascular health, fat burning, endurance, and joint health. 

Related: The pros and cons of rowing machines. 

How Long Should You Use a Rowing Machine?

If you're aiming to maintain overall health, the NHS recommends that adults engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.

On the other hand, if you aim to build upper body strength, Prevention suggests that 30 minutes of strength training twice a week is sufficient to promote muscle growth.

While rowing may not deliver the same targeted intensity as traditional weightlifting, it still offers substantial resistance training benefits—especially when performed with adjustable resistance. For example, the Tousains Total Body Exercise Machine integrates resistance bands that allow you to isolate and strengthen your upper body, making your rowing sessions more effective for muscle development.

Workout duration for rowing:

• 30 minutes of moderate rowing, 5 days per week, is effective for fat loss and muscle toning.
• 20 minutes of vigorous rowing, 3-4 times per week, is ideal for upper body muscle toning.

Duration does matter, but proper form should be the top priority, especially if you are a beginner. Incorrect rowing forms can lead to injuries and ineffective results. Here’s a video about how to use the rowing machine from Concept 2.

Tousains Total Body Exercise Machine: Designed for Upper Body Gains

The Tousains Total Body Exercise Machine is more than just a rower; it is a piece of versatile equipment to exercise your whole body. Here are some major features that make it stand out for upper-body muscle toning.

3-in-1 design: A combination of a rowing machine, an ab coaster, and a small cable crossover. Whether you prefer rowing, ab crunches, or upper-body-focused exercises, this machine can cover it all. Ideal for family use.

Adjust resistance levels: Perfect for targeting arm muscles with different intensities.

Quiet and foldable: This machine operates quietly and is suitable for people who live somewhere where voices can travel. When not in use, it can be folded and placed in any corner of your home without leaning on the wall.  

Tousains Total Body Exercise Machine Workouts to Build Upper Body Muscle

Here’s one sample rowing workout focused on arm toning and upper body strengthening using the Tousains Total Body Exercise Machine:

Low-intensity rowing, focus on form (5 mins)

• 3 mins moderate rowing (20-24 strokes per minute)
• Resistance bands standing shoulder press×10
• Single-arm row×10
• (Repeat this 3 to 4 times)

Light rowing and stretching (5 mins)

For more workouts, watch this simple workout video from Tousains.

Conclusion: Will Rowing Machines Tone Your Arms

Absolutely, especially with consistent use. The rowing stroke activates multiple upper-body muscle groups, especially the drive and finish phases.

When it comes to the best exercise machine for flabby arms, the Tousains Total Body Exercise Machine offers unmatched versatility. It goes beyond a rowing machine and provides built-in resistance bands to target the upper body.

If you want a multifunctional rowing machine to build your upper body strength, the Tousains Total Body Exercise Machine will be the best choice. Visit Tousains Home Fitness Equipment online store and explore more features of this machine!