Why Row? Rowing is an excellent sport and fitness choice for all ages and levels of fitness. Rowing is a great addition to any cross-training program. It's a great full-body, low impact workout. Rowing works 9 major muscle groups: quads, glutes, hamstrings, lats, core, shoulders, triceps, back and biceps. It's great for rehab, injury prevention, and cross training. Rowing provides aerobic and anaerobic benefits. You can row by yourself or as part of a team. You can row on water or on an erg (indoor rowing machine). Rowing develops strength, endurance, rhythm, power, harmony, balance and mental discipline.