Will Rowing Tone My Arms?

Rowing works your arms, but they are not the main engine, so it is a modest arm workout rather than a targeted one. “Toning” mostly means a combination of muscle that is firm and a layer of fat that is not too thick over it. No exercise can promise a particular result.

What your arms do

In a good stroke, the legs push first, the body swings next and the arms pull last. The arms stay straight during the early drive and bend only in the final part, drawing the handle to your lower ribs. Then they extend first on the recovery.

The muscles involved include:

• Biceps and brachialis, which bend the elbow at the finish.
• Forearm flexors and extensors, which hold the handle and keep the wrists flat.
• Latissimus dorsi, rhomboids and rear deltoids, which draw the elbows back. These are mostly back muscles, though many people think of them as arms.
• Triceps, which work on the recovery as the arms extend and help to stabilise.

Because the legs and trunk do most of the work, the arms see a lot of repetitions at a fairly low load. That builds endurance and a good deal of grip strength, but it is not heavy enough to change arm size much. See rowing to build strong arms and grip strength training for rowing.

What “toned” really means

“Toned” is not a medical term. When people say it, they usually mean a firm, defined look. That depends on two things:

1. Muscle, which has a certain size and firmness. This responds to resistance training.
2. Body fat over the muscle. This depends on overall energy balance and genetics, not on which muscles you work.

You can’t spot-reduce fat from your arms. Doing arm exercises strengthens the muscle underneath, but where you lose fat is largely determined by your body. See rowing to lose belly fat for the same point about the stomach.

How to get more from rowing

Row regularly. Three or four sessions a week with a mix of steady rows and some harder intervals builds fitness and uses energy. See rowing workouts to get your summer body.

Get the technique right. If your arms pull early, you lose power from the legs and put strain on the elbows. Keep the arms straight until the handle passes the knees, then finish with the elbows close to the body. Drills such as the pause drill (a one-second stop at the knees on the drive) and the pick drill (arms only, arms and body, half slide, full slide) teach the sequence. See common rowing technique faults.

Finish well. Draw the handle to your lower ribs, elbows past the body, shoulders down and relaxed.

Add resistance work. Two sessions a week of strength training will do far more for arm shape than rowing alone.

Exercise	Sets x reps
Push-ups (or incline push-ups)	3 x 8 to 12
Single-arm dumbbell row	3 x 10 each arm
Overhead press	3 x 8 to 10
Biceps curl	2 x 10 to 12
Triceps extension or dips	2 x 10 to 12
Face pulls or band pull-aparts	2 x 12 to 15

Use a weight that makes the last two reps hard but keeps your form tidy. Increase the weight slowly. See strength training for rowing and bodyweight exercises to help you row better.

Eat sensibly. If your goal is to reduce body fat, a moderate, steady approach works better than crash diets. See nutrition.

Realistic expectations

Some people notice firmer arms within a few weeks of regular training, others take months, and the speed depends on where you start, how consistently you train, what you eat and your genetics. Claims of visible change in a week are unrealistic. Take photos and measurements monthly rather than looking in the mirror daily. See how quickly will I see results from rowing.

Improved rowing performance, a stronger grip and easier everyday tasks are also valid signs of progress.

Stay safe

Pain in the elbow, wrist or shoulder, numbness or tingling is not a sign of progress. Stop and speak to a GP or physiotherapist. See rowing with tennis elbow and rowing with bad shoulders. Increase training gradually, and rest at least one or two days a week.

Browse more in the training hub.