How To Use Rowing Machine In Gym

If you’ve ever looked at a rowing machine in the gym and felt unsure, you’re not alone. Learning how to use rowing machine in gym correctly is the key to a safe and effective workout. This guide will walk you through everything from setup to advanced techniques, making your next session both productive and enjoyable.

Rowing is a fantastic full-body exercise. It builds strength, boosts cardiovascular fitness, and is surprisingly low-impact. But to get these benefits, proper form is absolutely essential. Let’s get you started.

Before you even sit down, let’s understand the machine. It’s often called an ergometer, or “erg.” The main parts are the seat, the footplates with straps, the handle, and the flywheel with a damper or resistance setting. Knowing these helps you adjust everything to your body.

Step-by-Step Setup & Basic Technique

Follow these steps in order for a safe start.

Adjust the Footplates: Loosen the straps and place your feet. The strap should go across the widest part of your foot. Tighten them snugly, but not so tight that they cut off circulation.
Set the Resistance (Damper): This is a common mistake. The damper controls how much air gets into the flywheel. A higher setting (like 10) feels heavier but isn’t necessarily better. For most workouts, a setting between 3-5 is ideal. It simulates the feel of rowing on water.
Grip the Handle: Use an overhand grip, hands just shoulder-width apart. Grip lightly with your fingers, not your palms. Imagine you’re holding a small bird—firm enough so it doesn’t fly away, but not so hard you hurt it.

The Rowing Stroke: The Drive and The Recovery

The stroke is a smooth, continuous motion split into two phases. Think of it as “legs, body, arms” on the way out, and “arms, body, legs” on the way back.

The Catch: This is your starting position. You’re leaned forward from the hips, with shoulders in front of your hips. Your arms are straight, and your shins are vertical. Your back is flat, not rounded.
The Drive: This is the power phase. Push with your legs first. Once your legs are mostly straight, swing your body back by hinging at the hips. Finally, pull the handle to your lower chest, just below the ribs.
The Finish: You are now leaned back slightly, with legs flat, handle at your chest, and elbows pointing backwards.
The Recovery: This is the rest phase, done in reverse. Extend your arms away first. Then hinge forward from the hips once the handle passes your knees. Finally, bend your legs to slide back to the catch position.

Common Mistakes to Avoid

Watching out for these errors will prevent injury and make your workout better.

Bending Your Back Early: The most common error is using your back before your legs. Always push with your legs first.
Over-gripping the Handle: Gripping too tight tires your forearms fast. Keep that light, hook-like grip.
Rushing the Recovery: The recovery should be about twice as long as the drive. A slow recovery gives you a moment to breath and prepare for the next powerful drive.
Shooting Your Butt Out Early: Your shoulders and hips should move together on the drive. Don’t let your hips push back while your shoulders stay behind.
Setting the Damper Too High: Rowing on a 10 doesn’t make you tougher; it just makes you tired faster with worse form. Stick to the middle range.

Structuring Your Gym Rowing Workout

Now that you know the form, here’s how to build a session. A good workout includes a warm-up, the main set, and a cool-down.

Sample Beginner Workout Plan

Start with this simple 20-minute session to build confidence.

Warm-up (5 mins): Row very easily, focusing entirely on technique. Don’t look at the pace. Just get your body moving.
Main Set (10 mins): Row for 1 minute at a steady, conversational pace. Then rest for 1 minute (either sitting on the machine or standing next to it). Repeat this 5 times.
Cool-down (5 mins): Row very slowly again for 5 minutes. Finish with some gentle stretches for your hamstrings, back, and shoulders.

Intermediate Interval Workout

To challenge your fitness, try intervals. They boost calorie burn and endurance.

Warm-up: 5 minutes easy row.
Main Set: Row hard for 500 meters (or 2 minutes). Then row easy for 2 minutes to recover. Repeat 4-6 times.
Cool-down: 5 minutes easy row.

Remember, consistency is more important then intensity when you’re new. Focus on doing it right, not going all-out.

Tracking Your Progress

The machine’s monitor gives you feedback. Here’s what the numbers mean:

Time/Distance: How long or how far you’ve rowed.
Split Time (Pace): This is usually shown as time per 500 meters. A lower number means you’re going faster.
Stroke Rate (SPM): Strokes Per Minute. For endurance, aim for 24-30 SPM. For sprints, it might go up to 32-36.
Calories: An estimate of calories burned. Take this as a general guide, not an exact figure.

Try to improve one metric at a time. For example, try to hold a consistent split time for a longer distance each week.

Integating Rowing into Your Gym Routine

Rowing is versatile. You can use it in different ways:

As a Warm-up: 5-10 minutes of light rowing before weight training.
As Cardio: A steady 20-30 minute session for heart health.
As Strength-Endurance: Low stroke rate with high power (like 18-22 SPM) to build muscular endurance.
In a Circuit: Alternate 500m rows with bodyweight exercises like push-ups or squats.

Because it’s low-impact, you can row more frequently than running without the same joint stress. Two to three sessions a week is a great starting point.

FAQ Section

How long should I use the rowing machine for a good workout?
Even 10-15 minutes of focused, good-form rowing is excellent. Aim for 20-30 minutes for a solid cardio session as you progress.

Is rowing good for weight loss?
Yes, absolutely. It’s a highly efficient calorie burner because it uses so many muscles. Combine consistent rowing workouts with a balanced diet for best results.

What muscles does a rowing machine work?
It’s a full-body exercise. It primarily targets your legs (quads, hamstrings, glutes), back (lats), and core. It also works your arms (biceps) and shoulders.

Can I use the rowing machine if I have a bad back?
Rowing with proper form can actually strengthen your back. However, if you have an existing injury, you must consult a doctor or physiotherapist first. Always avoid rounding your lower back.

What’s better, rowing or running?
Both are great. Rowing is lower impact and involves more upper body strength. Running may burn calories slightly faster for the same time spent. The best exercise is the one you enjoy and will stick with.

How do I make rowing less boring?
Try listening to music or a podcast. Use interval workouts to break up the time. Or, follow along with a video workout that changes the pace and stroke rate for you.

Final Tips for Success

Start every session by checking your setup. Focus on one part of your technique each workout, like the leg drive or the recovery sequence. Don’t get discouraged if it feels awkward at first—it takes a few sessions for the rhythm to click.

Finally, clean the machine after use. Wipe down the handle and seat with the gym’s provided disinfectant. This is a simple courtesy that everyone appreciates. Now you have the knowledge to approach the rower with confidence and get a truly effective full-body workout.