In terms of efficiency, it’s one of the best forms of exercise around — and the strength you gain from your rowing machine will be functional and athletic. The rowing machine is "not a bulk up type of machine," adds Throwback co-founder Brian Gallagher, who says that 60 percent of the power you use to row actually comes from your legs and hips. When I rowed I got quite fit and my upper body got fairly well developed (at least for me). In addition, rowing comes with some pretty exceptional benefits like tying both cardiovascular exercise and strength training into one … Related: Interval Training on a Rowing Ergometer Related: 3 Ways to Build Muscle By Doing Cardio The normal rep/intensity range for building strength/muscle is different from the range required for proficiency at rowing. A rowing machine, or ergometer, lets you reap the benefits of a rowing workout indoors. Since the erg utilizes both your upper and lower body, you don't need to spend as long on the rower as other cardio machines. Rowing by a mile. Rowing, according to an article published in the Penn State Sports Medicine Newsletter, whether performed on a rowing machine or in a row boat, is an excellent cardiovascular exercise that tones all of the major muscle groups while providing a tougher workout than most other exercises. It wasn't huge body-builder type muscle but functional, useful muscle. I rowed for a club for 18 months and I'm an ultra-runner now so maybe I can help. It works legs, core, and arms. Even though rowing machines aren’t completely popular with the average gym member, they have increased in popularity in the last few years and for a good reason. Proper rowing technique isn't rocket science, but it may take a few sessions to build up the proper muscle memory. I just joined the rowing team about 3 weeks ago and we practice about 2 hrs 6 days a week on rowing machines and on the water. Rowing is a phenomenal full-body workout that supercharges your conditioning and helps build muscle over your entire body. Does anybody know if this will build muscle or what benefits come from this kind of exercise? The rowing machine engages all of your major muscle groups during each stroke, making it an extremely effective way to gain muscle mass. Rowing has many benefits, such as helping you build endurance and … Although a person without muscle, or without muscles trained for rowing, will get larger, and lots of rowing will likely increase definition, rowing itself isn't much of a muscle-building tool. This machine doesn’t just deliver a great cardio workout, but it is also great at working both the upper and lower body and even gives your core a good burn. Here is a … Trust me, 30 minutes of steady-state rowing is plenty. This 30-minute combined conditioning, upper body strength and core stability workout involves a stint on the rowing machine, a set of dumbbell reps, and a run.