Upper Body Strength for Rowing
While 60% of rowing power comes from the legs, the upper body is what connects that leg power to the oar. A weak upper body = lost power.
Key Exercises
Pulling Movements (Most Important)
- Bent-over rows: With dumbbells or barbell. The most rowing-specific exercise.
- Seated cable rows: Mimics the arm motion of the stroke
- Pull-ups / lat pulldowns: Builds the lats, which are the primary pulling muscles
- Single-arm dumbbell rows: Builds strength and addresses imbalances
Core
- Planks: Front and side — the core connects legs to arms in the stroke
- Hanging leg raises: Mimics the body position at the catch
- Russian twists: Rotational strength for sweep rowing
- Dead bugs: Coordination and stability
Bodyweight Program (No Equipment)
| Exercise | Reps | Sets |
|---|---|---|
| Push-ups | 15 | 3 |
| Inverted rows (under a table) | 10 | 3 |
| Plank hold | 45 sec | 3 |
| Superman hold | 30 sec | 3 |
| Towel rows (wrap towel around a pole and pull) | 10 | 3 |
The rowing stroke is a pull. Train pulling movements more than pushing. A 2:1 ratio of pulls to pushes is ideal for rowers.