How To Use Rowing Machine Properly

Learning how to use rowing machine properly is the single most important thing you can do for your fitness and safety. A correct technique turns this full-body workout from a potential back-strainer into a powerful, efficient, and joint-friendly exercise.

This guide breaks down the rowing stroke into simple phases. We’ll cover setup, movement, and common mistakes. By the end, you’ll have a clear roadmap to rowing with confidence and getting the best results from every session.

The rowing stroke is a continuous, fluid motion. It’s best thought of in four distinct parts: the Catch, the Drive, the Finish, and the Recovery. Mastering the order and rhythm of these phases is the secret to proper rowing.

Phase 1: The Setup (The Catch)

This is your starting position. Getting it right sets the stage for a powerful drive.

Sit tall on the seat with your hips rolled slightly forward.
Bend your knees and shins should be vertical, or as close as possible.
Lean your upper body forward from the hips, keeping your back straight and core engaged.
Grip the handle firmly but not too tightly. Your arms are straight, reaching forward.
Your shoulders should be relaxed and level, not hunched up by your ears.

Phase 2: The Drive (The Power Phase)

This is where you generate power. The sequence is legs first, then body, then arms.

Legs Push: Initiate the movement by driving your feet into the footplates. Push with your legs before anything else moves. Your arms stay straight.
Body Swings: Once your legs are almost straight, swing your torso back by hingeing at the hips. Keep your core strong and back flat.
Arms Pull: Finally, bend your elbows and pull the handle straight into your lower chest, just below the ribs. Your elbows should glide past your body.

Phase 3: The Finish

This is the end of the Drive, a moment of controlled tension.

Your legs are fully extended but not locked.
Your torso is leaning back slightly, at about an 11 o’clock position.
The handle is touching your torso, with wrists flat and elbows drawn behind you.
Your shoulders are down, not shrugged.

Phase 4: The Recovery

This is the rest phase. You return to the Catch in the exact reverse order: arms, then body, then legs.

Arms Extend: Straighten your arms to push the handle away from your body.
Body Hinges: Once your hands pass over your knees, hinge forward from the hips, bringing your torso over your thighs.
Legs Bend: Only after your body has leaned forward and your hands have cleared your knees, do you bend your knees and slide the seat forward to return to the Catch.

The Recovery should be about twice as long as the Drive. This gives you time to breathe and prepare for the next powerful stroke.

Common Technique Mistakes to Avoid

Even with good intentions, errors can creep in. Here’s what to watch for.

1. Rushing the Slide

Slamming forward on the Recovery is a major error. It wastes energy and often leads to poor positioning at the Catch. Focus on a smooth, controlled return.

2. Using Your Arms Too Early

Pulling with the arms before using the legs is the most common mistake. It turns a full-body exercise into a weak bicep curl and strains your lower back. Remember: legs, body, arms.

3. Hunching Your Back

Whether leaning forward or back, maintain a neutral spine. Don’t round your shoulders at the Catch or over-arch at the Finish. Think “tall and strong” through your entire torso.

4. Lifting the Handle Too High

You should pull the handle to your lower chest. Pulling it up to your chin or neck engages the wrong muscles and puts stress on your shoulders.

5. Rowing with a Low Stroke Rate

Many beginners row too fast, thinking it means more power. For effective workouts, aim for a lower stroke rate (20-24 strokes per minute) with strong, powerful drives. This builds better technique and strength.

Setting Up the Machine for Your Body

A proper setup is crucial for comfort and efficiency.

Foot Straps: Adjust the straps so they go over the widest part of your feet. They should be snug but not cutting off circulation. Your heel may lift slightly at the Catch, which is normal.
Damper Setting: This is not a difficulty level. It’s a drag factor, like bike gears. A lower setting (3-5) feels lighter and is often better for technique and endurance. Higher settings mimic a heavier boat. Start low to learn good form.
Monitor: Familiarize yourself with the basic numbers: time, distance, stroke rate (SPM), and split time (time per 500m). Your split time is your best indicator of intensity.

Your First Effective Rowing Workout

Ready to put it all together? Here’s a simple 20-minute beginner session.

5-Minute Warm-up: Row very easily, focusing entirely on your technique sequence. Don’t look at the monitor.
10-Minute Technique Drill: Row for 1 minute at a slow, controlled pace (stroke rate 20-22). Then, pause for 30 seconds to reset your posture. Repeat this 5 times. Concentrate on the leg-body-arm sequence.
4-Minute Steady State: Row continuously, trying to maintain a consistent pace and split time. Keep your stroke rate around 24.
1-Minute Cool-down: Row very slowly, letting your heart rate come down. Finish with some gentle stretches for your hamstrings, back, and shoulders.

Integrating Rowing into Your Fitness Routine

Rowing is incredibly versatile. You can use it for different goals.

For Cardio: Use longer, steady sessions (20-45 minutes) at a moderate intensity where you can still hold a conversation.
For Strength & Power: Do interval workouts. Example: Row hard for 1 minute (high intensity), then row easily for 1 minute (recovery). Repeat 8-10 times.
For Warm-up: A 5-10 minute easy row is a fantastic full-body warm-up before weight training.

Remember to listen to your body. Consistency with good form is far more important then pushing for a personal best every single time.

Frequently Asked Questions (FAQ)

What is the correct way to use a rowing machine?

The correct way follows the legs-body-arms sequence on the drive, and the reverse on the recovery. It’s a smooth, connected motion, not a series of jerks.

How do I row with proper form?

Proper form starts with a tall posture. Keep your back straight, core engaged, and movements sequential. Avoid rounding your shoulders or pulling with your arms first.

What are the four phases of the rowing technique?

The four phases are: 1) The Catch (starting position), 2) The Drive (power phase), 3) The Finish (end of drive), and 4) The Recovery (return to start).

Is rowing bad for your back?

Rowing with poor technique can strain your back. However, rowing with a strong, neutral spine and proper sequencing is excellent for building back strength and endurance. It’s actually very low-impact.

How often should I use the rowing machine?

For general fitness, 3-4 times per week is a great target. Allow for rest days in between, especially when you’re first building your stamina and technique.

Mastering the rower takes practice, but the payoff is huge. You gain access to one of the most effective total-body workouts available. Focus on rhythm and sequence over speed or force. With patience, the proper technique will become second nature, and you’ll be able to enjoy the many benefits of rowing for years to come.