Rowing Gym Training: Beyond the Gym Rowing Machine

Rowers are undoubtedly among the strongest and fittest athletes, demonstrating high levels of strength and stamina simultaneously. As with most sports, the best way to improve your performance is to do the sport in question. In the case of rowers, this means getting on the rowing lake or using the rowing machine at the gym, but this isn’t the only way to train for a big race. 

Rowers need strong muscles in their backs, shoulders abs and legs – so basically every part of their bodies! Whilst the rowing equipment at the gym will help with performance, there are a large number of exercises that can be undertaken away from the oars and water.

Leg Training

When it comes to how to improve rowing performance, you need to focus on your whole body. The easiest way to do this is to break your workout up into different sections. We’re starting our guide with the legs as they are required for a powerful drive. A lot of amateur rowers focus solely on the arms, and whilst upper body strength is important, without a powerful drive, you will lack rhythm which can have a knock-on effect on speed. So, working the legs is a must! 

Here are some of the best leg row exercises for the gym. 

Back Squat

If you want bigger glutes, quads and hamstrings, the back squat will enhance all three at once. Not only is it beneficial for the muscles, but it is also great for strengthening joints, as well as working the lower spinal erectors. 

To perform a perfect back squat, first stand with your feet shoulder-width apart beneath a squat rack. You will want to select a barbell weight that is manageable for you. If you choose something too heavy you risk incurring an injury, whereas if you choose something too light, you won’t get the desired results. Next, grip the barbell so that it is on your traps and your palms are facing forwards. How far apart you place your hands will depend on you as an individual, but most people place their hands just wider than their shoulders. Step out of the rack and engage in 10 reps of squats, taking your time and making sure your back isn’t arched or leaning too far forwards. 

Box Jumps 

When it comes to explosive exercises, box jumps are at the top of the list. They work with almost every lower body muscle group, including the calves, quads, glutes and hamstrings. The benefit of incorporating box jumps into rowing gym training is that it will allow you to increase the power and further your drive, similar to back squats. 

To do an effective box jump, stand with your feet shoulder-width apart and push up through the lower legs to jump onto a raised platform or box. When you land, make sure you do so with your legs bent in a similar position to a squat. As you get more advanced, you should be able to jump higher and do more reps. Aim for a set of 10, to begin with, but do more if you feel like you can.

Leg Presses 

Leg presses are a staple of any leg workout as they work nearly every muscle in the legs, again helping you to maintain a powerful drive during rowing. To do a leg press, select a weight that is comfortable for you. Next, sit on the machine and put your legs flat on the plate, hip-width apart. Adjust the seat so that your legs are at a 90-degree angle and that your bum is flat on the seat. When you’re ready, extend your legs, but do not lock them at the knees as this could incur a very serious injury. Instead, keep your knees slightly bent as you extend. Slowly slide back towards the starting position, but not entirely. Do two sets of 10 reps. 

Upper Body Training

Once you’ve given your legs a good workout, it’s time to focus on the upper body, including the back, arms and core. 

Pull Ups

The pull up is an exercise that is used by every type of athlete, including rowers. It engages the back and the arms whilst building strength. This is vital for a good drive and finish when performing a rowing stroke. Pull-ups are difficult for a lot of beginners, but they’re something you can definitely get better at and advance on. To perform a basic pull up, stand with your legs shoulder-width apart and your palms facing forwards on the pull-up bar, little more than shoulder-width apart to match your feet. Slowly pull yourself up until your chin is slightly above the bar. Slowly go back down, finishing with your arms fully extended. 

Bent Over Row

The bent over row is one of the best upper body exercises for rowers to engage in because it replicates the drive of rowing and is great for building up muscle in the lats, traps and arms. When performed properly, it also works the glutes and legs. To do a bent over row, select a barbell that is of a manageable weight, stand with your feet shoulder-width apart and place your hands on the bar on the floor. Bend over, ensuring your back is straight and not hunched. Slowly pull the bar upwards to your chest and lower it slowly until your arms are straight. Repeat the process. You can also do this with dumbbells.

Resistance Band Lateral Raise

Rowers have to be able to master the resistance of the water, and so it makes sense to incorporate resistance band training into a rowing gym workout. All you need is a resistance band. Stand with one foot in front of the other with the resistance band underneath your foot. Starting with the arms at your side, pull your arms up 90 degrees at your side (like in a jumping jack), hold the position and slowly release. This will work the lats and strengthen your shoulders, helping with your drive in rowing. 

Rowing Equipment 

Here at UK Gym Equipment, as well as our standard strength equipment and cardio equipment, we also have a range of rowing machines available to aid your performance on the water. To find out more about our products, installation service or finance options, please get in touch.