While rowing is a highly effective full-body workout, there are a few muscle groups that are not directly targeted. So what muscles does rowing not work? These include the chest muscles (pectoralis major and minor) and the triceps.
While the rowing motion does involve some activation of these muscles, they are not the primary focus. If you specifically want to target these muscle groups, incorporating additional exercises like chest presses or tricep extensions into your workout routine would be beneficial.
Target Muscles not worked by Rowing
To target the chest muscles (pectoralis major and minor) and triceps in addition to rowing, consider incorporating the following exercises into your workout routine:
1. Chest Press:
Lie on a flat bench or use a chest press machine. Hold dumbbells or a barbell at chest level, palms facing forward. Push the weight away from your chest, extending your arms fully, and then slowly lower it back down to the starting position. This exercise primarily targets the chest muscles.
Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows, keeping your body straight, and then push back up to the starting position. Push-ups engage the chest muscles, triceps, and shoulders.
3. Chest Fly:
Lie on a flat bench or use a chest fly machine. Hold dumbbells or cables with your arms extended out to the sides, palms facing up. With a slight bend in your elbows, bring your arms together in front of your chest, squeezing your chest muscles. Slowly return to the starting position. This exercise specifically targets the chest muscles.
4. Tricep Dips:
Position your hands shoulder-width apart on parallel bars or the edge of a stable chair or bench. Lower your body by bending your elbows until your upper arms are parallel to the floor, then push back up to the starting position. Tricep dips effectively target the triceps.
5. Tricep Extensions:
Hold a dumbbell in one hand or use a cable machine with a rope attachment. Start with your arm bent and the weight behind your head. Extend your arm fully overhead, keeping your upper arm stable. Slowly lower the weight back down to the starting position. This exercise isolates and targets the triceps.
By incorporating these exercises into your routine, you can specifically target the chest muscles and triceps while complementing the full-body benefits of rowing. Remember to maintain proper form, gradually increase weights, and listen to your body to prevent injuries and maximize results.
What muscles does rowing not work? Now you know and incorporate a few additional exercise to get the body you want.