How To Adjust Rowing Machine

Getting your rowing machine set up correctly is the first step to a safe and effective workout. Learning how to adjust rowing machine settings is essential for comfort and performance. A poorly adjusted machine can lead to inefficent strokes and even injury. This guide will walk you through every key adjustment you need to make.

Proper adjustment starts before you even take your first pull. Every major brand, from Concept2 to WaterRower, follows similar principles. The main areas to focus on are the foot straps, damper, and monitor settings. Taking five minutes to get these right will make a huge difference.

1. Adjusting the Foot Straps and Footplates

Your feet are your connection to the machine. They must be secure and comfortable. Start by sitting on the seat and sliding your feet into the footplates.

Loosen the straps completely first.
Place the ball of your foot firmly on the footplate. Your heel may lift slightly, which is normal.
The strap should go across the widest part of your foot, usually over the laces. It should be snug but not cutting off circulation.
Most footplates have adjustable angles or multiple settings. Move them so the strap sits comfortably across your foot.

You should be able to push hard with your legs without your feet slipping. If they do, tighten the straps a bit more. Remember, your heels will naturally lift at the catch position.

2. Setting the Damper or Resistance Level

This is one of the most common mistakes beginners make. The damper lever on the side of the flywheel controls how much air flows into the machine.

A higher setting (like 10) lets in more air. This feels heavier but actually slows the flywheel down.
A lower setting (like 3-5) lets in less air. This feels lighter and allows the flywheel to spin faster.

Think of it like a bicycle’s gears. A low damper is like a high gear on a bike; it requires a faster, smoother application of power. For most general fitness, a damper setting between 3 and 5 is recomended. This mimics the feel of a boat on water. Don’t just set it to 10 for a “harder” workout; you’ll tire quickly and use poor form.

Understanding Drag Factor

On performance machines like the Concept2, you can use the monitor to set a precise drag factor. This accounts for dust in the flywheel and air conditions. Check your machine’s manual for how to acces this feature. It’s a more accurate way to set resistance than the damper number alone.

3. Setting Up the Performance Monitor

The monitor is your coach. Take a moment to configure it for your session.

Enter your user profile if available. Input your weight, age, and gender for accurate calorie estimates.
Select your workout type: just row, intervals, a set distance, or a set time.
Familiarize yourself with the display. Key metrics include stroke rate (spm), split time (/500m), and total meters.

Having the right data visible helps you maintain a consistant pace and track your progress over time.

4. Finding the Correct Seat Position and Posture

Your setup isn’t just about the machine; it’s about you. Start with your posture on the seat.

Sit tall at the front of the seat with your knees bent. Your shins should be vertical, not leaning forward past your toes.
Grab the handle with an overhand grip, hands shoulder-width apart. Relax your shoulders; don’t hunch them up by your ears.
Your arms should be straight, and your torso leaned slightly forward from the hips. This is the “catch” position.

From here, you initiate the drive with your legs, then swing your back, then pull with your arms. The adjustments you made to the foot straps are crucial for maintaining this strong position.

5. Adjusting for Different Users

If multiple people use the same rowing machine, quick adjustment is key. Establish a routine.

First, adjust the foot straps and footplate position for the new user.
Next, set the damper to their preferred level. Write down favorite settings if needed.
Finally, have them select their profile on the monitor or enter their stats.

This process should take less than a minute once you get the hang of it. It ensures everyone gets a personalized and safe workout.

6. Maintenance Adjustments and Checks

Regular maintenance keeps your adjustments accurate and your machine running smooth. Here’s what to check monthly:

Chain or Strap Tension: The handle should retract smoothly. If it sags or is jerky, consult the manual for tension adjustment.
Seat Rollers: Clean the rail the seat rolls on. Wipe off dust and lubricate if your model requires it. The seat should roll freely without wobble.
Flywheel and Air Intake: Vacuum the flywheel cage vents to remove dust and lint. This ensures the damper setting remains true.
Monitor Battery: A low battery can cause erratic readings. Replace them as needed to keep data reliable.

A well-maintained machine responds predictably to your adjustments. It also lasts much, much longer.

Common Adjustment Mistakes to Avoid

Even with the best intentions, it’s easy to get a few things wrong. Watch out for these common errors.

Straps Too Loose: This causes you to pull with your arms too early to compensate for slipping feet.
Damper Set Too High: This encourages jerky, powerful strokes that are hard on your back and unsustainable.
Ignoring the Monitor: Rowing blind means you can’t pace yourself or see improvements.
Poor Posture: Rounding your back or leaning too far back at the finish puts unnecessary strain on your spine.
Not Personalizing Settings: Using someone else’s footstrap and damper settings will throw off your whole technique.

Avoiding these mistakes makes your workout both safer and more productive from the very first stroke.

FAQ: Your Adjustment Questions Answered

What is the correct way to set the resistance on a rower?

The correct way is to use the damper setting. For a water-like feel, set it between 3 and 5. Use the performance monitor’s drag factor feature for the most precise and consistent setting, especially on higher-end models.

How should your feet be placed on a rowing machine?

The ball of your foot should be firmly on the footplate. The strap should go over the widest part of your foot, securing it snugly. Your heels may lift naturally during the recovery phase, which is perfectly fine and expected.

What is the proper rowing machine form and setup?

Proper form starts with setup: secure feet, straight arms, upright torso at the catch. The drive sequence is legs, then hips, then arms. The recovery is the reverse: arms, hips, then legs. Your monitor should be set to show your split time or stroke rate to help maintain pace.

How do I change the settings on my Concept2 rower?

On a Concept2, adjust the foot straps and footplate height first. Use the damper lever on the side of the flywheel (start at 3-5). Then, use the PM5 monitor to set your workout, enter your user profile, and optionally check the drag factor for fine-tuning resistance.

Why does my rowing machine feel to hard or too easy?

This is almost always due to the damper setting. A high setting feels harder but is often less effective. A low setting feels easier but requires faster strokes. Try lowering the damper and focusing on a powerful leg drive and a smooth, quick recovery. Also, check that your foot straps are tight enough for a solid push.