How To Get Better At Rowing Machine

If you want to get better at rowing machine workouts, you’re in the right place. Improving isn’t just about pulling harder; it’s about moving smarter. This guide breaks down the technique, training, and tips you need to master your rowing and see real results.

Getting better starts with a solid foundation. The rowing stroke is a continuous, fluid motion divided into four distinct phases. Nailing this sequence is the single most important thing you can do for performance and safety.

The Four Phases of the Perfect Stroke

Think of the stroke in this order: The Catch, The Drive, The Finish, and The Recovery. Your body moves in a specific sequence: legs, then hips, then arms. On the return, you reverse it: arms, then hips, then legs.

The Catch: This is your starting position. You’re shins are vertical, shoulders are relaxed and in front of your hips, and you’re gripping the handle with arms straight. Lean forward from the hips.
The Drive: This is the power phase. Push with your legs first. Once your legs are almost straight, swing your torso back. Finally, pull the handle to your lower chest with your arms.
The Finish: You are now leaning back slightly, with legs fully extended. The handle should touch your body just below the ribs. Your shoulders should be down, not hunched.
The Recovery: This is the rest phase. Extend your arms away, then hinge your hips forward to lean your torso over, and finally bend your knees to slide back to the catch. This should be about twice as slow as the drive.

Common Technique Mistakes to Fix Now

Even experienced rowers make errors. Correcting these will make you more efficient and powerful.

Rushing the Slide: Sliding forward too fast on the recovery. This wastes energy and throws off your rhythm. Focus on a controlled, smooth return.
Shooting the Butt: Using your back and arms before your legs on the drive. Remember: legs, hips, arms. Always.
Overreaching at the Catch: Leaning too far forward with rounded shoulders. This puts strain on your lower back. Keep your shins vertical and chest up.
Hunching Shoulders: Pulling the handle with your shoulders up by your ears. Keep those shoulders down and relaxed, especially at the finish.

Structuring Your Rowing Workouts

Once technique feels good, you need a plan. Random workouts lead to random results. Mix different types of sessions to build all aspects of your fitness.

Endurance and Steady State Sessions

This is your base builder. Row at a comfortable, conversational pace for longer periods (20-45 minutes). Focus on perfect technique and a consistent stroke rate (18-24 strokes per minute). This builds your aerobic engine.

Interval Training for Power and Speed

Intervals teach your body to handle higher intensities. A simple starter workout is 8 rounds of 500 meters of hard rowing with 1 minute of rest. Another good one is 10 rounds of 1 minute on, 1 minute off.

Technique and Drills Practice

Dedicate 5-10 minutes at the start of each session to drills. This reinforces good habits.

Arms-Only Rowing: Isolates the arm pull. Keep your back straight and legs locked.
Legs-Only Rowing: Focuses on the initial leg drive. Push with your legs, then let the momentum take the handle back without using your back or arms.
Pause Drills: Add a 1-second pause at the catch, during the drive, or at the finish. This builds body awareness and breaks down the stroke.

Using the Monitor to Your Advantage

The performance monitor (like the Concept2 PM5) is your coach. Don’t just stare at it; understand it.

Split Time ( /500m): This is your pace. Lower numbers mean faster pace. This is the best metric to track during a workout.
Stroke Rate (SPM): Strokes per minute. For steady state, keep it low (18-24). For intervals, it will be higher (28-34).
Distance & Time: Your basic measures for any workout.
Watts: A measure of your immediate power output. Useful for understanding intensity.

Remember, a lower split time at the same stroke rate means you are getting more powerful per stroke. That’s a key sign of improvement.

Essential Off-the-Erg Work

What you do off the rower matters just as much. A strong, mobile body prevents injury and allows for better force transfer.

Strength Training

Focus on compound movements that mimic the rowing action. Aim for 2-3 sessions per week.

Deadlifts and Romanian Deadlifts (for the posterior chain)
Squats and Lunges (for leg drive)
Bent-Over Rows and Lat Pulldowns (for the back and arm pull)
Core work like Planks and Pallof Presses (for stability)

Mobility and Flexibility

Tight muscles restrict your range of motion. Prioritize your hamstrings, hip flexors, thoracic spine (upper back), and ankles. Dynamic stretching before, static stretching after your workouts.

Creating a Sustainable Routine

Consistency beats intensity every time. Start with 2-3 sessions per week, mixing steady state and technique. Gradually add a day or increase duration. Listen to your body—rest is when you get stronger.

Set specific, measurable goals. Instead of “row better,” aim for “row 5000 meters in under 22 minutes” or “hold a 2:05 split for 20 minutes steadily.” Track your progress; it’s incredibly motivating.

Frequently Asked Questions (FAQ)

How can I improve my rowing machine performance quickly?

The quickest improvement comes from fixing technique. Film yourself from the side and compare to videos of proper form. A single session focusing on the leg-drive sequence can make a huge difference.

What is the best way to get better at using a rower?

The best way is a balanced approach: practice perfect technique consistently, follow a structured training plan with varied workouts, and support your rowing with strength and mobility work off the machine.

How do I increase my rowing stamina?

Stamina is built with long, steady sessions. Increase your weekly distance gradually by about 10%. Don’t be afraid to go slow to build your aerobic base; speed comes later.

How often should I row to see improvement?

Rowing 3-4 times per week is a great frequency for steady improvement. This allows for enough stimulus while providing adequate recovery time between sessions. Two days is enough for maintenance.

Why are my legs not tired after rowing?

This usually means you’re pulling too much with your back and arms. Concentrate on initiating each stroke with a powerful leg push. Think about pushing the foot stretchers away with your feet. Your legs should definitely feel it after a proper session.

Mastering the rowing machine is a journey. Progress might feel slow sometimes, but each stroke with good form is a step forward. Pay attention to the details—the sequence of the stroke, your pacing, and your body’s needs. With patience and consistent practice, you’ll not only get better at the rowing machine, but you’ll also build a stronger, more resilient body. Now, go put in those meters.