Free Shipping Available on Backpacks

-- Days
-- Hrs
-- Mins
-- Secs
Rowing performance can be considerably improved by specific resistance exercises that target the muscles involved in the rowing stroke.

Educating yourself on which exercises to utilise will help you improve form and power output so you can row faster for longer.

Here are four simple strength exercises to do in the gym that will make you better in the water or on the rowing machine.

Front Squat

The front squat requires a more upright torso than the back squat, so it better targets the core, upper back and quads. The lowest position is also very similar to the catch portion of the row, making it more specific to the sport. It also slightly reduces injury risk compared to a back squat because less force is being placed on the back due to a more upright torso.

Romanian Deadlift

Romanian Deadlifts target the hamstrings, glutes and back. It improves flexibility too by stretching the hamstrings on the lowering portion of each rep. The movement through the hips is also similar to that of a rowing action.

Military Press

Strength in the upper back, shoulders and arms is crucial to applying the power from the lower body on to the oar. The military press helps build this strength by targeting all three areas. Whether it’s performed with a barbell, dumbbells or kettlebells, this exercise can also help to improve posture by strengthening the upper back.

YWT Raise

YWT raises require mental strength that any rower needs to possess in abundance. They help build strength across the mid and upper back which is crucial for stability and power. Like other exercises that target the upper back, they can improve posture and require a relatively low load to do so.

Latest Stories

View all

#WOTW: Jonny Pain Series

#WOTW: Jonny Pain Series

Hybrid Athlete Training Plan – Sample Hyrox Workouts Below are three sample training days taken from a 6-day-per-week Hybrid training program. Feel free to try them, but remember—these workouts are best experienced as part of a progressive program. Day 1...

Read more

Who's Really Hybrid?

Who's Really Hybrid?

By Jonny Pain And so we arrive at my final article of this series for Built For Athletes. My goal with these pieces has been to provoke some thought around how we perceive ourselves and how we perceive training, often presented...

Read more

Succeeding Beyond January

Succeeding Beyond January

We’ve officially powered through January, the month of fresh starts, big resolutions, and renewed motivation. But as the novelty of the new year fades, many of us start to notice that life is creeping back into its usual routine—and with...

Read more