If you’ve ever walked past the rowing machine at the gym, you might have wondered how to use the rowing machine properly. It looks simple, but there’s a real art to mastering the technique, and doing it right makes all the difference.
A proper rowing stroke is smooth, powerful, and efficient. When you get it right, you’ll get a fantastic full-body workout that’s easy on your joints. When you get it wrong, you might feel it in your back or not get the full benefit. This guide breaks down everything you need to know, from setting up the machine to perfecting each phase of the stroke.
Let’s start with the machine itself. It’s called an ergometer, or “erg.” The main parts you need to know are the seat, the foot stretchers (where your feet go), the handle, and the flywheel with the damper setting.
First, strap your feet in. The strap should go across the widest part of your foot, snug but not cutting off circulation. Your heels should be able to lift comfortably. Next, set the damper. This is not the same as resistance level. A lower setting (1-3) feels like a sleek boat on calm water. A higher setting (8-10) feels like a heavy boat in thick water. Most people should start between 3 and 5.
Now, let’s talk posture. Sit tall at the front of the machine. Your shoulders should be relaxed, down away from your ears. Lean forward from your hips, keeping your back straight—not rounded. Grip the handle lightly; don’t squeeze too tight. Think of holding a baby bird.
How to Use the Rowing Machine Properly – Mastering Proper Rowing Technique
The rowing stroke is a continuous motion split into four parts: the Catch, the Drive, the Finish, and the Recovery. The order is crucial: legs, then body, then arms on the way out; arms, body, then legs on the way back.
The Four Phases of the Perfect Stroke
Here is a step-by-step breakdown of each phase.
1. The Catch
This is the starting position. You are compressed at the front of the machine.
* Shins are vertical (or as close as possible without forcing).
* Your torso is leaned forward from the hips, with a strong, straight back.
* Arms are straight out in front, shoulders still relaxed.
* Your weight is balanced on the balls of your feet, heels may be slightly lifted.
2. The Drive
This is the power phase. Push with your legs first!
* Legs: Explosively push through your heels, straightening your legs. Your arms and back stay in the catch position.
* Body Swing: Once your legs are almost straight, swing your torso back by hingeing at the hips. Use your core.
* Arms: Finally, pull the handle straight to your lower chest, just below the ribs. Your elbows should glide past your body.
3. The Finish
This is the end of the Drive, where you are momentarily poised.
* Legs are fully extended.
* Your body is leaned back slightly (about 11 o’clock), core engaged.
* The handle is touching your torso, wrists flat, elbows bent and pointing behind you.
* Shoulders are still down, not hunched.
4. The Recovery
This is the rest phase, where you return to the Catch. Do everything in reverse order.
* Arms: Extend your arms straight out, pushing the handle away from your body.
* Body: Hinge forward from the hips, bringing your torso over your legs.
* Legs: Once the handle has cleared your knees, bend your legs to slide the seat forward to the catch.
* This phase should be about twice as long as the Drive—slow and controlled.
Common Mistakes and How to Fix Them
Everyone makes errors when learning. Catching them early prevents bad habits.
* Using Your Back First: This is the biggest mistake. Never yank with your arms before pushing with your legs. It strains your lower back. Fix: Practice “legs-only” rowing. Straigten your arms and keep your body still, just pushing and pulling with your legs.
* Rounded Back: A curved spine is vulnerable. Fix: Focus on sitting tall. Imagine a proud chest. A strong core supports this posture.
* Rushing the Recovery: Slamming back to the catch wastes energy and ruins rhythm. Fix: Think “slow return.” Let your arms and body move before your legs bend.
* Lifting the Handle: Pulling the handle up to your chin or face is inefficient. Fix: Keep the handle moving in a straight, horizontal line. Pull to your sternum.
Shooting the Butt: This is when your legs straighten before your body swings back. Fix: Think sequence: legs, then hips, then arms.
Putting It All Together: Your First Workout
Now that you know the parts, let’s make it flow. Start with technique sessions before adding intensity.
Warm-up (5 minutes):
Row very easily, focusing on the sequence. Do 10 strokes legs-only, then 10 strokes arms-and-body, then full strokes.
Technique Drill (10 minutes):
Row for 1 minute at a slow, steady pace. Then stop and rest for 30 seconds. Repeat 5 times. Concentrate on one element each interval, like the leg drive or the recovery sequence.
A Simple Beginner Workout (15 minutes):
* Row for 5 minutes at a comfortable, conversational pace.
* Rest for 2 minutes by walking around.
* Row for 5 minutes again, trying to maintain the same pace.
* Cool down with 3 minutes of very light rowing.
Understanding the Monitor
The monitor gives feedback. Don’t obsess over it at first, but here’s what the numbers mean:
* Time/Distance: Self-explanatory.
* Split Time ( /500m): This is your pace—how long it would take you to row 500 meters. Lower numbers mean faster pace.
* Stroke Rate (SPM): Strokes per minute. For endurance, aim for 20-26 SPM. Higher rates are for sprinting.
* Watts: A measure of power. Higher watts mean more force per stroke.
Focus on consistency in your split time before worrying about going faster.
FAQ: Your Rowing Questions Answered
How often should I use the rowing machine?
As a beginner, 2-3 times per week is great for building technique and fitness. Always allow for rest days between sessions.
Is rowing good for weight loss?
Absolutely. Because it uses so many muscles, rowing burns a significant amount of calories and can boost your metabolism, making it excellent for weight management.
Why do my legs hurt more than my arms?
This is actually correct! Rowing is about 60% legs, 20% core, and 20% arms. If your quads and glutes are feeling it, you’re likely using you’re legs properly.
Can I row if I have a bad back?
In many cases, yes—with proper technique. The supported, low-impact motion can be therapeutic. However, always consult a doctor or physical therapist first, especially for acute pain.
What’s the difference between damper and resistance?
The damper controls how much air gets into the flywheel. The real “resistance” is created by how hard you push with your legs. A lower damper setting often allows for better technique and higher stroke ratings.
How long should a good rowing session be?
A effective session can be as short as 20 minutes. Quality of strokes is far more important than just logging time. A mix of steady rows and interval training works well.
Mastering the rowing machine takes patience. Don’t get discouraged if it feels awkward at first. Film yourself from the side to check your form, or ask a coach for feedback. The goal is to find that smooth, powerful rhythm where the machine feels like an extention of your body. Stick with it, and you’ll have a workout that builds strength, improves cardio, and benefits your entire body for years to come.