Rowing is an exercise that helps strengthen the muscles of the back, abdomen and arms, improving strength, muscular endurance, posture and balance.
This exercise can be part of superior training and includes the bent-over row, horseback row or low row, which can be done at home or in the gym, using a dumbbell, pulley, bars or kettlebell, for example.
However, it is recommended that rowing is initially done under the guidance of a physical education professional, so that the movement is done properly, thus avoiding the risk of injury.
What is it for
Rowing is an exercise that serves to:
- Strengthen your back, shoulders and arms;
- Improve posture and balance;
- Promote muscle mass gain;
- Strengthen the core and lower back muscles.
Furthermore, rowing is an exercise that, by improving posture and strengthening the core, also helps to complement the treatment of chronic back pain.
Types of rowing and how to do it
There are different types of rows, which can be done depending on the muscle group you want to emphasize, such as trapezius, pectoral, dorsal, deltoid or biceps, for example.
1. Bent over row
The bent-over row is recommended to strengthen and/or increase the muscle volume of the back and biceps, as well as the lower back. This exercise can be done using a barbell, dumbbell or pulley.
The grip types in bent-over rowing are:
- Pegada found: it is done with the hands wrapped around the bar or dumbbell so that the fingers are pointed downwards, placing more emphasis on the trapezius muscles and the posterior deltoid, but it works the back in a complete way;
- Supinated punch: the hands go under the bar and the fingers face upwards, where the biceps and the lower part of the lat muscles are most activated;
- Neutral grip: Performed with dumbbells, the palms of the hands face inwards, working the upper back muscles, upper pectorals, deltoids and biceps.
How to make: standing, place your feet hip-width apart, slightly bend your knees and lean your torso forward a little. Then, hold the bar with your hands a little shoulder-width apart. Start the movement by contracting your abdomen, flexing your elbows and bringing the bar towards your abdomen, and slowly lower your arms towards the floor, stretching them completely. Do 2 to 3 sets of 8 to 15 repetitions and rest 1 minute between sets.
2. Wheelie paddling
The cavalinho row is an exercise that strengthens the trapezius muscles, the back muscles and the internal back muscles, such as rumboids and traps. In addition, the cavalinho row also works some of the abdominal muscles, glutes, biceps and triceps.
How to make: Keep your feet hip-width apart, keep your back straight, your abdomen contracted and your knees slightly bent. Tilt your torso 45º forward. Place the T-bar, with the weights, between your legs, facing the movable end of the bar. Hold the handles of the T-bar and pull the bar, bending your elbows towards your chest. Then lower the bar to the starting position. You can do 3 sets of 8 to 15 repetitions each.
3. Low row
The low row is done in a seated position and is therefore a good option for people with hip and lower back problems, for example. This exercise mainly strengthens the muscles of the shoulder blades, biceps and elbows, and can be done on the machine or on a seated pulley.
How to make: sit on a bench and hold the handle or pulley bar, leaving your knees slightly bent, your back straight and your abdomen contracted. Pull the handle or bar back towards the lower part of your belly, trying to bring your shoulder blades together and keeping your spine straight and stable. Return the accessory forward until your entire arm is stretched and your back is straight. Do 2 to 3 sets, 8 to 15 repetitions each.
The low row can vary in terms of the position of the forearm, and can be neutral, with the hands facing inward; pronated, with hands facing down; or supinated, with hands facing upwards.
4. High row
The upright row is an exercise that works the front and middle deltoid region, which are the shoulder muscles, in addition to strengthening the trapezius and biceps muscles. The high row can be done with a dumbbell, kettlebell, barbell or pulley.
How to make: standing, feet shoulder-width apart, keeping your back straight and your abdomen contracted. Hold the accessory in front of the body, with a pronated grip, leaving only the arms straight. Pull your elbows, lifting the weight to shoulder height and keeping your back straight. Take a slight break and return to the starting position. Do 3 sets of 8 to 15 repetitions each.
5. Inverted row
The inverted row is a great exercise for working the dorsal and biceps muscles, and is done by pulling the body towards the hands, on a fixed bar or TRX, which is equipment that allows the use of one’s own body weight, promoting body awareness and improving balance. Learn more about TRX.
How to make: hold tight to a fixed bar or TRX, lean your body back, leaving it straight, keep your heels on the floor and your arms extended. Contract your glutes and abdomen, flex your elbows, bringing your chest towards your hands and contracting your shoulder blades. Pause briefly, slowly descend, returning to the starting position. Do 3 sets of 8 to 15 repetitions each.
6. Single-leg row
The unilateral row, also known as the saw row, is an exercise that works the back muscles, strengthening the back and biceps, and improving posture, and can be done with a dumbbell or kettlebell.
How to make: place your right knee and hand on a flat bench, leaving your spine straight and parallel to the floor, your left foot resting on the floor and your head aligned with your spine. Contract your abdominal muscles, hold the dumbbell or kettlebell with your left hand and pull the weight towards your belly. Keeping your torso stable, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side, doing 2 to 3 sets, with 8 to 15 repetitions on each side.
7. Articulated row
The articulated row is a great exercise for strengthening the back muscles and biceps, being done on a machine and can be performed with a pronated, supinated or neutral grip.
How to make: sit on the machine and hold the handles, keeping your spine straight, your abdomen contracted and your chest supported on the cushion. Pull the handles towards your chest, bending your elbows back, to a distance slightly beyond your back. Return the handles, slowly stretching your arms and returning to the starting position. Do 2 to 3 sets, with 8 to 15 repetitions.
