The Rowing Machine Might Be the Best Muscle Tool You’re Ignoring

Rowing workouts are low-impact, muscle-building powerhouses. Learn how to grow strength and size. Plus what machine to get without breaking the bank.

May 02, 2025

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Rowing isn’t just for cardio junkies. Done right, it’s one of the most efficient tools for building full-body muscle… especially if you’re short on time or space.

Every pull of the handle involves your legs, core, back, shoulders, and arms. Rowing trains both concentric and eccentric strength with a smooth, repetitive stroke that reinforces posture and muscular balance. And because you’re pushing with your legs and pulling with your upper body, it builds strength symmetrically, which is something many gym routines neglect.

The resistance challenges your lats, traps, biceps, glutes, hamstrings, and even your calves. With regular rowing, you’re not just improving cardio—you’re hitting the posterior chain in a way that complements lifting. Add in the bonus of joint-friendly movement, and rowing becomes a long-term tool for building muscle without beating up your body.

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Why a Rowing Machine Makes Sense in Most Home Gyms

If you’re training at home, you don’t need to spend $1,500 to reap the benefits. Our favorite budget rowing machines offer great durability, smooth resistance, and compact size. A solid pick like the Concept2 RowERG or other highly rated rowers can transform a small garage gym into a full-body training center without draining your wallet.

Ready to grow muscle with every stroke? Here’s how to do it smart.

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