Rowing: Exercises That Best Mimic Its Full-Body Benefits and Demands

What exercise is most like rowing?

While no single exercise perfectly replicates the unique full-body, sequential push-pull action and dual cardiovascular-muscular demands of rowing, exercises like cross-country skiing machines (e.g., NordicTrack) and dynamic, full-body movements such as kettlebell swings come closest in terms of muscle activation and energy system engagement.

Understanding the Biomechanics of Rowing

To identify exercises most like rowing, we must first dissect what makes rowing unique. The rowing stroke is a highly coordinated, full-body movement divided into four distinct phases:

• The Catch: The starting position, where shins are vertical, arms extended, and body is coiled forward.
• The Drive: The powerful propulsion phase, initiated by the legs pushing off the foot stretcher, followed by the swinging back of the torso, and concluding with the arm pull. This is where the majority of power is generated.
• The Finish: The end of the drive, with legs extended, torso leaned back slightly, and handle pulled to the sternum.
• The Recovery: The controlled return to the catch position, reversing the drive sequence (arms extend, torso swings forward, knees bend).

Muscle Engagement: Rowing is a true full-body exercise, engaging approximately 85% of the body's musculature.

• Legs (60% of the power): Quadriceps, glutes, hamstrings, calves are heavily involved in the powerful leg drive.
• Core (20% of the power): Abdominals, obliques, erector spinae stabilize the trunk and transfer power from the legs to the upper body.
• Upper Body (20% of the power): Lats, rhomboids, trapezius, deltoids, biceps, triceps (during recovery) are crucial for the arm and back pull and controlled recovery.

Physiological Demands: Rowing is a hybrid exercise, simultaneously challenging both the cardiovascular system (aerobic and anaerobic capacity) and muscular strength and endurance. It's low-impact, making it joint-friendly while delivering high-intensity benefits.

Exercises That Best Mimic Rowing

When seeking a "rowing-like" exercise, we look for similar characteristics in terms of muscle activation, movement pattern, and energy system demands.

Cross-Country Skiing Machine (e.g., NordicTrack)

Often considered the closest analogue to rowing for several reasons:

• Full-Body, Reciprocal Action: Engages both upper and lower body in a coordinated, sequential manner. Arms pull while legs push, mimicking the drive.
• Cardiovascular and Muscular Endurance: Provides a robust cardio workout while building muscular endurance in key muscle groups.
• Low Impact: Like rowing, it's gentle on the joints.
• Push-Pull Dynamics: While not identical, the arm pull and leg push replicate the overall concept of generating force through coordinated limb movement.

Kettlebell Swings

These dynamic movements share surprising similarities with the drive phase of rowing.

• Explosive Hip Drive: The primary power source in both exercises comes from a powerful hip hinge and extension, engaging the glutes and hamstrings.
• Posterior Chain Focus: Strong emphasis on the glutes, hamstrings, and lower back.
• Core Engagement: Requires significant core bracing for stability and power transfer.
• Cardiovascular Demand: High-repetition swings can elevate heart rate significantly, providing a metabolic conditioning effect.

Deadlifts (and Variations like Romanian Deadlifts)

While primarily a strength exercise, deadlifts replicate the foundational strength and posterior chain activation crucial for rowing.

• Posterior Chain Strength: Develops immense strength in the glutes, hamstrings, and erector spinae, which are critical for the rowing drive.
• Core Stability: Demands strong core bracing to maintain a neutral spine, mirroring the need for core integrity during the rowing stroke.
• Hip Hinge Pattern: Reinforces the hip hinge, a fundamental movement pattern in rowing.

Pull-Ups/Lat Pulldowns Combined with Leg Presses/Squats

While not a single, integrated movement, combining these exercises directly targets the major muscle groups involved in rowing.

• Upper Body Pull: Pull-ups and lat pulldowns directly strengthen the lats, rhomboids, and biceps – the primary muscles for the handle pull.
• Lower Body Push: Leg presses and squats build strength in the quadriceps, glutes, and hamstrings, mimicking the leg drive.
• Limitations: This approach lacks the sequential coordination and fluid power transfer of a single rowing stroke.

Battle Ropes

These offer a dynamic, full-body workout with a strong cardiovascular component.

• Dynamic Full-Body Engagement: Many battle rope exercises involve moving the entire body, from the ground up, to generate power through the ropes.
• Core Stability: Excellent for developing rotational and anti-rotational core strength.
• Upper Body Endurance: Builds significant muscular endurance in the shoulders, back, and arms.
• Cardiovascular Demand: High-intensity rope work quickly elevates heart rate.

VersaClimber

This vertical climbing machine offers a unique blend of full-body engagement.

• Reciprocal Full-Body Movement: Similar to cross-country skiing, it involves simultaneous arm and leg action.
• Cardiovascular and Muscular Endurance: Provides an intense cardio workout while building strength and endurance in both upper and lower body.
• Low Impact: Another joint-friendly option.
• Limitations: The vertical movement plane is distinct from the horizontal nature of rowing, and the muscle emphasis can differ.

Key Components of Rowing to Replicate

When selecting or combining exercises, prioritize those that address these core elements of rowing:

• Powerful Leg Drive: The foundation of the stroke's power.
• Strong Core Engagement: For stability and efficient power transfer.
• Effective Back and Arm Pull: To complete the stroke and engage the upper body.
• Sequential Coordination: The ability to link these movements smoothly and efficiently.
• Dual Cardiovascular and Muscular Endurance: The capacity to sustain effort and repeat powerful contractions.

How to Incorporate Rowing-Like Movements into Your Training

• For Cross-Training: Use these alternative exercises to strengthen specific muscle groups, improve coordination, or provide a varied stimulus when you can't access a rower or need a different type of workout.
• When a Rower Isn't Available: Combine exercises like deadlifts or kettlebell swings with pull-ups and a cardiovascular component (e.g., burpees or jumping jacks) to create a rowing-like circuit.
• Focus on Compound Movements: Prioritize exercises that engage multiple joints and muscle groups simultaneously, as these best mimic the integrated nature of rowing.
• Vary Intensity: Incorporate both strength-focused sets and higher-repetition, faster-paced sets to challenge both muscular and cardiovascular endurance.

Conclusion

While the rowing machine offers a uniquely integrated, full-body workout, several exercises and machines can effectively mimic its key components. The cross-country skiing machine stands out for its comprehensive full-body, low-impact, and reciprocal action. Dynamic movements like kettlebell swings and foundational strength builders like deadlifts also capture crucial aspects of the rowing stroke. By understanding the biomechanics of rowing, you can strategically select exercises to replicate its benefits, enhance your fitness, and diversify your training regimen.