Mastering the rowing machine can feel intimidating at first, but it’s one of the most efficient full-body workouts you can do. Learning how to use the rowing machine correctly is the key to getting a safe and effective session.
This guide breaks down everything from setup to technique, so you can row with confidence and power.
How to Use the Rowing Machine
Before you start pulling, it’s crucial to understand the machine itself. A rower, or ergometer, consists of a seat, footplates, a handle, and a flywheel with a chain or strap. The resistance comes from you—the harder you pull, the more resistance the flywheel creates.
Setting Up the Machine Correctly
A proper setup prevents injury and makes your workout better.
First, adjust the foot straps. Your feet should be secured so the strap goes over the ball of your foot. Your heels should be able to lift comfortably. Don’t strap them down too tight.
Next, check the damper setting. This is the lever on the side of the flywheel, often numbered 1-10. A common mistake is setting it too high. A lower setting (3-5) mimics the feel of water and is better for most workouts. Higher settings feel heavier but can strain your back.
Finally, set the monitor. Turn it on and select “Just Row” for practice. You can worry about specific programs later.
The Four Parts of the Rowing Stroke
The rowing stroke is a continuous motion split into four phases: the catch, the drive, the finish, and the recovery. Think of it as a smooth, powerful rhythm.
1. The Catch (The Starting Position)
This is where you prepare to push. Slide your seat forward until your shins are vertical. Lean your torso slightly forward from the hips, keeping your back straight. Your arms should be straight out in front, shoulders relaxed.
2. The Drive (The Power Phase)
This is where you generate power. It’s a sequence, not one motion:
1. Push with your legs. Drive your feet into the footplates, straightening your legs powerfully.
2. Swing your back. Once your legs are mostly straight, hinge your torso backward.
3. Pull with your arms. Finally, bend your elbows to pull the handle to your lower chest.
3. The Finish (The End Position)
You are now leaning back slightly with your legs fully extended. The handle should be lightly touching your body just below the ribs. Your elbows should be pointing down and back, not out to the sides.
4. The Recovery (The Return)
This is the rest phase. Reverse the sequence smoothly:
1. Extend your arms straight out.
2. Hinge your torso forward from the hips.
3. Bend your knees to slide the seat back to the catch position.
The recovery should be about twice as long as the drive. This is your moment to breathe and prepare for the next powerful stroke.
Common Mistakes to Avoid
Even experienced rowers can slip into bad habits. Here’s what to watch for:
* Rushing the Recovery. Sliding back to the catch too quickly wastes energy and ruins your rhythm. Control your return.
* Leading with the Arms. You’re strongest in your legs, so don’t pull with your arms first. Always push with the legs to initiate the drive.
* Hunching Your Back. Keep your spine in a strong, neutral position throughout. Don’t round your shoulders at the catch or over-arch at the finish.
* Bending Knees Too Early. On the recovery, get your arms away and body over before you bend your knees. Otherwise, the handle has to go up and over your knees.
Structuring Your Workout
Now that you know the technique, what do you actually do on the rower?
Warm-Up: Row easily for 5-10 minutes, focusing on perfect form. Include some dynamic stretches off the machine.
Sample Beginner Workout:
* Row for 20 minutes at a steady, conversational pace. Just focus on maintaining good technique the whole time.
Sample Interval Workout:
* Row hard for 1 minute.
* Row very easily for 1 minute of active rest.
* Repeat this cycle 8-10 times.
Cool-Down: Row lightly for 5 minutes, letting your heart rate come down. Follow with static stretching for your legs, back, and shoulders.
Understanding the Monitor Metrics
The monitor gives you feedback. Here’s the main things to look at:
* Time/Distance: How long or how far you’ve rowed.
* Split Time ( /500m): This is your pace. It shows how long it would take you to row 500 meters at your current intensity. A lower number means you’re going faster.
* Stroke Rate (SPM): Strokes Per Minute. For endurance, aim for 18-24 SPM. For higher intensity, it might be 28-32 SPM.
* Watts: The power you’re generating with each stroke.
Don’t get obsessed with a single number. Consistency in form is more important than a fast split time with bad technique.
Benefits of Regular Rowing
Using the rowing machine regularly offers incredible benefits. It’s a true full-body exercise, working your legs, core, back, and arms all in one motion. It’s also a fantastic cardiovascular workout that builds stamina and heart health.
Because it’s low-impact, it’s gentle on your joints compared to running. This makes it a sustainable choice for long-term fitness. Plus, it’s highly efficient for burning calories and improving muscular endurance.
Maintenance and Care
Taking care of the machine ensures it lasts. Wipe down the handle and seat after you use it. Check the rail for dust and wipe it clean occasionally. If the chain seems dry, a tiny bit of lubricant made for exercise equipment can help—but consult your gym staff first. Listen for unusual noises; a squeak or grind might mean it needs a service.
FAQ Section
What’s the proper way to use a rowing machine?
The proper way involves mastering the four-part stroke sequence: Catch, Drive, Finish, and Recovery. Always initiate power from your legs, not your arms, and maintain a straight back.
How do I set up a rower for my height?
Adjust the foot straps so the strap goes over the widest part of your foot. The footplate itself can often be moved to different height settings to accommodate your leg length.
What is good rowing machine technique for beginners?
Start slow. Focus on the leg-drive-arm-pull sequence and the controlled recovery. Ignore speed at first and use a mirror or video to check your form. A common error is pulling the handle too high; it should come to your lower chest.
How should I grip the rowing machine handle?
Use a loose, hook-like grip. Your fingers should be over the handle and your thumbs under. Your wrists should stay flat, not bent. Imagine you’re holding a baby bird—firm enough so it doesn’t fly away, but not so tight you hurt it.
Is 20 minutes on the rowing machine enough?
Absolutely. A focused 20-minute workout with good technique is an excellent way to build fitness. You can make it more effective by including intervals of higher intensity.
Consistent practice is the best way to improve. Pay attention to how your body feels, and the smooth, powerful rhythm will soon become second nature.