So, you’ve decided to try the rowing machine. It’s a fantastic choice for a full-body workout, but knowing how do i use a rowing machine correctly is the key to getting the most out of it. This guide will walk you through everything, from adjusting the machine to mastering the technique.
Many people hop on the rower and start pulling with their arms, but that’s not the most effective or safe way. Proper rowing engages your legs, core, and back in a smooth sequence. Let’s break it down step-by-step so you can row with confidence and avoid common mistakes.
How Do I Use a Rowing Machine
Before you even take your first stroke, it’s important to understand the machine itself. Most gyms have Concept2 rowers, which are the gold standard, but other brands follow the same basic design.
The main parts you need to know are:
* The Seat: It rolls on a rail.
* The Footplates: Adjustable straps to secure your feet.
* The Handle: Attached to the chain or strap.
* The Damper/Fan Cover: The numbered dial on the side (often confused with resistance).
* The Monitor: Displays your time, distance, strokes per minute, and more.
Setting the damper is a common point of confusion. The damper controls how much air flows into the flywheel. A higher setting (like 10) feels heavier, like rowing a big, slow boat. A lower setting (like 3-5) feels lighter, like a sleek racing shell. For beginners, a setting between 3 and 5 is recommended. This allows you to focus on technique and generate power with your leg drive, not just by pulling harder.
Getting Set Up Correctly
First, adjust the footplates. The strap should go across the widest part of your foot. Your feet should be snug but not painfully tight. Your shins should be vertical when you’re at the front of the stroke. Next, sit tall on the seat with your knees bent. Grab the handle with an overhand grip, hands shoulder-width apart. Relax your shoulders and keep your back straight, not hunched.
The Four Phases of the Rowing Stroke
The rowing stroke is a continuous motion, but we learn it in four parts: The Catch, The Drive, The Finish, and The Recovery.
Phase 1: The Catch
This is the starting position. You’re at the front of the machine.
* Roll forward on the seat until your shins are vertical (don’t let your knees go past your toes).
* Lean your torso forward from the hips, keeping your back straight.
* Extend your arms fully toward the flywheel.
* Your shoulders should be relaxed and in front of your hips.
Phase 2: The Drive
This is the power phase. The order is crucial: Legs, then Body, then Arms.
1. Legs: Push through your heels to drive your legs down. This is where about 60% of your power comes from. Your arms and back are still straight.
2. Body: Once your legs are almost straight, swing your torso back by hingeing at the hips. Engage your core.
3. Arms: Finally, pull the handle straight toward your lower chest, just below your ribs. Your elbows should go past your body.
Phase 3: The Finish
This is the end of the Drive. You are at the back of the machine.
* Your legs are fully extended (but not locked).
* Your torso is leaning back slightly (about 11 o’clock).
* The handle is touching your torso, wrists flat.
* Your shoulders are down and back, not shrugged up.
Phase 4: The Recovery
This is the rest phase, and it’s the reverse sequence of the Drive: Arms, Body, then Legs.
1. Arms: Extend your arms straight out, pushing the handle away from your chest.
2. Body: Once your hands have cleared your knees, hinge forward from the hips to bring your torso over your legs.
3. Legs: Finally, bend your knees and slide the seat forward along the rail to return to The Catch position.
The Recovery should be about twice as long as the Drive. This makes the stroke smooth and gives you a moment to breathe.
Common Mistakes to Avoid
Even with good instructions, it’s easy to develop bad habits. Here are the big ones to watch for:
* Bending Your Arms Too Early: This is called “shooting the slide.” You use your arms before your legs, which wastes energy.
* Hunching Your Back: Always maintain a strong, neutral spine. Think “chest up.”
* Using Only Your Arms: Remember, your legs are your strongest muscles. Let them do the work.
* Rushing the Recovery: Sliding forward too fast makes the next stroke less powerful and can hurt your back.
* Lifting the Handle: Keep the handle moving in a straight, horizontal line. Don’t dip it down or lift it up over your knees.
Your First Workout Plan
Now that you know the technique, let’s put it into practice. Don’t just row for 20 minutes straight on your first day. Start with short intervals.
Beginner Session (Total: 15-20 minutes):
1. Warm-up: Row very slowly for 5 minutes, focusing entirely on the stroke sequence. Don’t look at the monitor.
2. Interval Set: Row at a moderate pace for 1 minute, then rest for 1 minute (either by sitting on the machine or standing next to it). Repeat this 5 times.
3. Cool-down: Row slowly for 5 minutes. Finish with some light stretching for your hamstrings, back, and shoulders.
As you get more comfortable, you can increase the work interval and decrease the rest. Pay attention to the monitor’s “split time” (usually minutes/500m). This tells you your pace. It’s a better metric to track than strokes per minute when you’re starting.
Incorporating Rowing into Your Routine
The rower is incredibly versatile. Here’s how you can use it:
* Warm-up: 5-10 minutes of easy rowing before weight training.
* Cardio Sessions: 20-30 minutes of steady rowing, trying to keep a consistent split time.
* High-Intensity Interval Training (HIIT): Short, all-out sprints (e.g., 30 seconds) followed by longer rest periods (e.g., 60 seconds).
Remember to stay hydrated and listen to your body. Muscle soreness, especially in your legs and back, is normal when you start. Sharp pain is not. If something hurts, stop.
Maintenance and Care
If you have a home rower, a little maintenance goes a long way. For air rowers like the Concept2, simply wipe down the seat and rail after use. Occasionally, you may need to vacuum the fan cage to prevent dust buildup. Check the manufacturer’s guidelines for any specific lubrication points on the rail or chain. Keeping it clean ensures a smooth ride every time.
Frequently Asked Questions
What muscles does a rowing machine work?
It’s a true full-body workout. The drive phase primarily works your quadriceps, glutes, hamstrings, and calves. The body swing and arm pull engage your core, back muscles (lats and rhomboids), and biceps. Even your shoulders and forearms get involved.
Is rowing good for weight loss?
Absolutely. Because it uses so many large muscle groups simultaneously, rowing is a highly efficient calorie burner. Combining regular rowing workouts with a balanced diet is very effective for weight management.
How do I breathe while rowing?
A good rhythm is to exhale during the powerful Drive phase and inhale during the slower Recovery phase. Don’t hold your breath; find a pattern that feels natural for you.
What’s a good distance or time for a beginner?
Don’t worry about distance at first. Focus on 15-20 minutes of total workout time with plenty of rest, as outlined above. Consistency is more important than any single number.
Can I use the rowing machine if I have back problems?
If you have a history of back issues, consult your doctor or physiotherapist first. With proper technique—maintaining a strong core and a straight back—rowing can be therapeutic. However, poor form can exacerbate problems, so extra caution is needed.
Mastering the rowing machine takes a little patience, but it’s worth the effort. Start slow, film yourself to check your form, or ask a trainer for feedback. Soon, the motion will become second nature, and you’ll be able to enjoy one of the most effective and rewarding cardio workouts available. Remember, every great rower started with a single stroke.