Strength that earns its place
for Rowing.

Start with the big patterns

Squat, hinge, pull and trunk stability build general capacity while managing back fatigue. In the weight room, use controlled repetitions and a range you can own before adding load.

Three useful choices for rowing

Goblet squat trains quadriceps with glute support. Train knee extension and leg strength across a comfortable range. Dumbbell Romanian deadlift trains hamstrings and posterior chain. Strengthen the back of the thighs for hinging and knee control. Chest-supported row trains lats, rhomboids, mid-back and biceps. Build pulling strength and balance pressing work.

How to progress

Begin with about two challenging sets per move twice weekly. Add repetitions or a little load as technique and recovery allow. Training close to failure is not required on every set, and the best schedule is the one you repeat.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days with an easier aerobic row between harder sessions. Use steady rows plus carefully placed intervals, scaling with technique and volume.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Stroke timing and technique require boat or erg coaching; do not turn lifts into a rowing imitation. If your back feels overloaded, reduce total rowing and hinge volume and seek assessment for persistent pain.