Rowing machines are not fixated to just one muscle at a time instead they aim at putting your entire body into motion. While exercising there are 4 postures that your body involves. Those include:
- The Catch
- The Drive
- The Finish
- The Recovery
The Catch: This is the first posture of your body. During this you reach out to get the catch of the machine for which your triceps are involved. You elongate your hands and then in order to get hold of it the flexor muscles in your forearm are brought in action. Then after this position is ready you lean forward in order to maintain the catch. That is done by the flexor muscles in your behinds.
The Drive: This is the second posture for which the major role is to be played by the quadriceps that helps you pull off your feet away from the equipment. You pull the handle of the machine towards your abdominal area with the help of the biceps and which in turn leads to constraining your shoulders and muscles in the back. Within the same span, the glutes, quads, erector Spinae, Rhomboids, hamstrings come into the picture. They push your body in the opposite direction of the equipment. This posture of the body makes the maximum use of muscles as compared to other positions.
The Finish: This is the third posture of the body. During this time your legs are elongated in full length, hamstrings are functioning and you tend to lean slightly towards the machine while your elbows are pointed out with your triceps and biceps involved. When lean your body receives strength from the body core and quadriceps are working. Your hands still grip on the handles and are near your rib cage. The grip is not that firm, your shoulders are calm and are in alignment with the surface.
The Recovery: This is the fourth posture. At this time your abdominal area relaxes and comes to a steady position in compliance with the body. At this time your feet are motioned to come back to its normal position in contact with the machine. Flexors in the hip, hamstrings and calves do the job. Your straight posture is maintained with the help of core muscle contractions. Then your arms are released towards the machine and away from their previous position that was near the ribs. Triceps motion them. Then your abdominals bend and move your body a little forward.