Rowing training: 2 ways to improve performance

1. Rowing training: Two paths to better performance

Rowing training can pursue two completely different training goals. On an endurance rowing machine, the focus is primarily on challenging the cardiovascular system, conditioning, and the entire body through many repeated rowing strokes. In contrast, heavy rowing in strength training focuses on the targeted development of back strength and muscle mass.

Both variants are based on a pulling motion but differ significantly in terms of technique, resistance, and training management. This is precisely what makes rowing so versatile: you can improve your endurance with a rowing ergometer and, a few hours or days later, work specifically on a stronger back using heavy weights. When used correctly, rowing training offers you two paths to better performance.

2. Rowing training on the rowing machine: Endurance meets full-body

When training on a rowing machine, you repeat a dynamic movement consisting of a leg drive, hip extension, and an upper body pulling motion. As a result, not only the back and arms are at work; the legs, glutes, and core are also significantly involved in every rowing stroke.

In contrast to heavy strength training, the resistance is moved through many repetitions. This shifts the focus more toward endurance performance. Depending on the intensity, you can complete longer base endurance units, short intervals, or intensive workouts. This makes the rowing machine particularly interesting if you want to involve as many muscles as possible in the movement using just one piece of cardio equipment.

The type of resistance also influences the training feel. For example, the Concept2 RowErg system uses air resistance. A WaterRower, on the other hand, uses water resistance that changes depending on your pulling intensity. Both concepts enable intensive rowing training, but they feel different during the rowing stroke.

3. The correct technique for endurance rowing training

On a rowing ergometer, your performance is not determined solely by your conditioning. A clean movement sequence ensures that you use your legs effectively and do not try to pull every stroke primarily with your arms and back.

1. Catch: The knees are bent, the upper body is slightly tilted forward, and the arms remain extended.
2. Drive: Start the rowing stroke powerfully with your legs and keep your arms largely extended at first.
3. Upper body and pull: Then open the hips and pull the handle toward your upper body in a controlled manner.
4. Recovery: Extend your arms first, tilt your upper body slightly forward, and then let your legs curl back in a controlled manner.

The rhythm should remain fluid. Beginners, in particular, often make the mistake of rowing as fast as possible. However, a higher stroke rate does not automatically mean higher performance. A powerful and technically clean rowing stroke can be significantly more effective than hectic movements without sufficient leg drive.

4. Heavy rowing for strength and muscle building

The second side of rowing training begins where cardio training ends. In heavy rowing, you move significantly higher resistance and perform considerably fewer repetitions. The goal is not to endure as long as possible, but to specifically stress your back muscles with mechanical tension.

Variants such as barbell rows, dumbbell rows, cable rows, or T-bar rows primarily work the latissimus dorsi, trapezius, rhomboids, and rear shoulders. The biceps assist the pulling motion, while the core must ensure stability depending on the exercise.

Heavy rowing is particularly interesting due to the possibility of progressive overload. As soon as you can cleanly control a certain weight, you can increase the load step by step. This allows you to systematically develop pulling strength and specifically build muscle mass in your back.

A classic variant is T-bar rowing. Due to the stable direction of the pull, it is particularly well-suited for moving high resistance while simultaneously incorporating different grip positions into your back training.

5. Rowing machine or heavy rowing: What benefits you more?

The two forms of rowing training do not compete with each other—they pursue different goals. On the rowing machine, the focus is on the repeated full-body movement. Your cardiovascular system works intensively, and you train your ability to maintain performance over a longer period.

With heavy rowing, the duration of the load is significantly shorter. In return, the resistance is higher, and the training stimulus is geared more toward strength and muscle building. Therefore, if you want to develop a strong and muscular back, you should not assume that regular rowing on an ergometer can completely replace heavy back training.

Conversely, heavy barbell or machine rowing will not automatically make you a person with endurance. If you want to develop your fitness as comprehensively as possible, you can combine both approaches: cardio training for conditioning and resilience, heavy rowing for pulling strength and muscle mass.

6. Avoiding typical mistakes in rowing training

Since endurance and strength rowing differ significantly, different technical errors occur. In both cases, however, the following applies: more speed or more weight only makes sense if the movement remains controlled.

• Rowing only with the arms: On the rowing ergometer, the powerful leg drive should initiate a large part of the rowing stroke.
• Too high a stroke rate: Hectic movements can degrade technique and consume energy unnecessarily.
• Momentum during heavy rowing: If the weight is moved only with jerky upper body movements, the target muscles lose part of the controlled load.
• Too much weight: In strength training, the load should be chosen so that you can control it through the planned range of motion.
• Ignoring shoulder position: During heavy rowing movements, ensure stable shoulder positioning and do not pull the resistance exclusively with your arms.

Especially when training with heavy weights, the rule is: technique before load. A heavy set does little for you if you can barely control the movement or your back loses its stable position.

7. Suitable equipment for your rowing training

What equipment you need depends on which of the two paths you want to train. For endurance training, you will find various rowing machines for your cardio training at motion sports. A classic is the Concept2 RowErg, which is suitable for both steady-state endurance sessions and intensive intervals.

If you prefer a different rowing feel, the WaterRower Club, for example, offers water resistance that increases with your effort. This allows endurance training to be combined with a fluid, dynamic rowing movement.

For the second training path, on the other hand, you need strength training equipment. The ATX T-Bar Row machine is specifically designed for heavy rowing movements and allows for different grip variations. Alternatively, you can also use cable pulleys, barbells, or dumbbells. In our selection of back trainers and rowing machines, you will find further options to specifically train the back with resistance.

8. Conclusion: Rowing training - 2 paths to better performance

Rowing training can be much more than a single exercise. On the rowing ergometer, you develop endurance, coordinate your legs and upper body, and train your body through many repeated rowing strokes. With heavy rowing, on the other hand, you set specific strength stimuli and can systematically build back strength and muscle mass.

The strongest combination often results not from choosing one variant, but from the targeted use of both methods. At motion sports, you will find both rowing machines for your endurance training and strength equipment for heavy rowing movements. If you would like to delve even deeper into cardio training, you will find more tips on rowing with water resistance in our article on Water Rower training. Further equipment, training ideas, and guides can be found in our fitness equipment blogs. We also share new workouts and equipment inspiration on our Instagram channel.

Note: This blog post is for informational purposes and does not replace professional training advice.