If you want to get a full-body workout, learning how to properly use a rowing machine is the best place to start. This guide will walk you through everything from setup to advanced technique, ensuring you row safely and effectively.
How to Properly Use a Rowing Machine
Rowing is often called the perfect exercise because it works over 80% of your muscles. But to get the benefits, you need the right form. Let’s break down the process into simple steps.
Setting Up the Machine Correctly
Before you take your first stroke, you need to adjust the machine to fit your body. This prevents injury and makes the workout more comfortable.
- Foot Straps: Adjust the foot plates so the strap crosses the widest part of your foot. Your toes should be able to wiggle slightly, but your heels should not lift off the plate at the catch position.
- Damper Setting: This is like the gears on a bike. A lower setting (1-3) feels lighter, like rowing a sleek boat on calm water. A higher setting (8-10) feels heavier, like a barge. Most coaches recommend a setting between 3-5 for a good balance of resistance and cardio.
- Monitor: Familiarize yourself with the basic display metrics: time, distance, strokes per minute (SPM), and pace (usually time per 500 meters).
The Four Parts of the Rowing Stroke
The rowing stroke is a continuous motion divided into four phases. Think of the sequence as: legs, body, arms, then reverse.
1. The Catch
This is the starting position. You’re close to the flywheel with your shins vertical and arms straight. Your shoulders should be relaxed and in front of your hips. Lean forward slightly from the hips.
2. The Drive
This is the power phase. Push with your legs first, keeping your arms straight. Once your legs are almost extended, swing your torso back to about 11 o’clock. Finally, pull the handle smoothly to your lower chest.
3. The Finish
At this point, your legs are flat, you’re leaning back slightly, and the handle is touching your body just below the ribs. Your shoulders should be down, not hunched up by your ears.
4. The Recovery
This is the rest phase and the exact opposite of the drive. Extend your arms away first. Then hinge forward from the hips once the handle passes your knees. Finally, bend your legs to slide back up to the catch position. The recovery should be about twice as slow as the drive.
Common Mistakes to Avoid
Even experienced rowers can develop bad habits. Here’s what to watch out for.
- Bending Your Arms Too Early: This is called “shooting the slide.” You use your arms before your legs, which wastes energy. Remember: legs, then body, then arms.
- Hunching Your Shoulders: Keep your back straight and shoulders relaxed, especially at the catch. Don’t let them creep up towards your ears.
- Leaning Too Far Back: At the finish, you should only lean to about 11 o’clock. Leaning to 1 o’clock puts strain on your lower back and wastes time on the recovery.
- Rushing the Recovery: Sliding forward to quickly makes it harder to control your next stroke. A slow, controlled recovery sets you up for a powerful drive.
- Gripping Too Tight: Hold the handle with your fingers, not your palms. Imagine you’re just hooking your fingers over it, like your hanging from a pull-up bar.
Creating an Effective Workout Plan
Now that you know the form, what should you actually do on the machine? Here are some sample workouts for different goals.
For Beginners (First 2 Weeks)
Focus on time, not distance or speed. Aim for 3-4 sessions per week.
- 5-minute warm-up (easy rowing with focus on form).
- Row for 10-15 minutes at a steady pace where you can hold a conversation.
- 5-minute cool-down (easy rowing).
For Endurance
Long, steady sessions build your aerobic base. Try this once or twice a week.
- 10-minute warm-up.
- Row for 20-40 minutes at a consistent, moderate pace (you could speak short sentences).
- 10-minute cool-down.
For Interval Training
Intervals boost your fitness and burn calories efficiently. A great option for busy schedules.
- 5-minute warm-up.
- Row hard for 1 minute (you shouldn’t be able to talk).
- Row easy for 1 minute to recover.
- Repeat this cycle 8-10 times.
- 5-minute cool-down.
Safety Tips and Maintenance
Taking care of yourself and the machine ensures longevity and prevents injuries.
- Warm Up and Cool Down: Never jump straight into a hard effort. Start with 5-10 minutes of light rowing. Do the same to finish your session.
- Listen to Your Body: Sharp pain is a signal to stop. Discomfort is normal, but pain is not. Pay attention to your lower back and knees.
- Stay Hydrated: Have a water bottle nearby and take small sips throughout your workout.
- Machine Care: Wipe down the handle and seat after use. Occasionally check the monorail for dust and debris and vacuum the flywheel vents if your model requires it.
Tracking Your Progress
Seeing improvement is a huge motivator. Use the monitor to track key metrics over time.
- Split Time: This is your pace per 500 meters. As you get fitter, this number will drop.
- Stroke Rate (SPM): For steady workouts, aim for 18-24 SPM. For intervals, it might be 28-32. Higher isn’t always better; power per stroke matters more.
- Distance: See how far you can row in set time periods, like 20 or 30 minutes.
- Heart Rate: If you use a monitor, training in specific heart rate zones can be very effective for goal-setting.
FAQ Section
How often should I use the rowing machine?
For general fitness, 3-4 times per week is excellent. Allow for rest days in between, especially after intense sessions, to let your muscles recover.
Is rowing good for weight loss?
Yes, it is. Rowing is a highly efficient calorie burner because it uses so many muscle groups. Combine regular rowing workouts with a balanced diet for best results.
Can rowing hurt your back?
Rowing with proper technique strengthens your back. However, poor form—like rounding your spine or leaning to far back—can lead to discomfort. Always prioritize a straight, strong back posture.
What’s the difference between the damper and resistance?
The damper controls how much air gets into the flywheel. The real resistance comes from how hard you push with your legs. A lower damper setting often allows for a faster stroke rate and better cardio workout.
How long does it take to see results from rowing?
With consistent workouts (3x a week), you may feel more fit and see some muscle definition within 4-6 weeks. Significant changes in endurance or body composition typically take 2-3 months of steady effort.
Should my feet be strapped in tightly?
They should be snug, but not so tight that they cut off circulation. You should be able to release your feet quickly by pulling up on the strap in case you need to stop suddenly.
Mastering how to properly use a rowing machine takes practice, but the payoff is huge. Start with short sessions focused solely on the leg-body-arms sequence. Be patient with yourself as you build the mind-muscle connection. Over time, the motion will become fluid and automatic, opening the door to countless effective and satisfying workouts.