How Do You Row On A Rowing Machine

Learning how do you row on a rowing machine is one of the best things you can do for your fitness. It’s a full-body workout that builds strength and endurance, but doing it correctly is everything.

Poor technique not only makes the workout less effective but can also lead to back pain or injury. This guide breaks down the proper rowing technique into simple, manageable steps. We’ll cover the setup, the phases of the stroke, and common mistakes to avoid so you can row with confidence and power.

Before you pull your first stroke, you need to get set up correctly. This ensures safety and efficiency from the very beginning.

Setting Up the Machine Correctly

First, adjust the foot straps. Your feet should be secured so the strap goes over the widest part of your foot. Your heels should be comfortable against the footplate.

Next, check the damper setting. This controls the air flow into the flywheel. A higher number feels heavier, like rowing a barge. A lower number feels lighter, like a sleek racing shell.

For most general fitness, a setting between 3 and 5 is ideal. It mimics the feel of water. Don’t confuse this with resistance levels; the real resistance comes from how hard you push with your legs.

Understanding the Monitor

The monitor shows your data. Key metrics include:

Stroke Rate: How many strokes you take per minute (SPM). For steady workouts, aim for 18-24 SPM.
Split Time: How long it would take to row 500 meters at your current pace. This is your main measure of intensity.
Distance: Total meters rowed.
Time: Elapsed workout time.

When your starting out, focus on keeping a consistent split time rather than going all-out. This builds a strong technical foundation.

The Four Parts of the Rowing Stroke

The rowing stroke is a continuous, fluid motion. It’s best thought of in four parts: The Catch, The Drive, The Finish, and The Recovery. The order is crucial: legs, then body, then arms on the drive; then arms, body, legs on the recovery.

1. The Catch (The Starting Position)

This is where you prepare to apply power. Slide your seat forward until your shins are vertical. Lean your torso forward from the hips, keeping your back straight. Your shoulders should be slightly in front of your hips. Extend your arms straight out to grasp the handle.

2. The Drive (The Power Phase)

This is where you push the machine. The sequence is non-negotiable:

Legs: Push with your legs first. This is where about 60% of your power comes from.
Body: As your legs are nearly straight, swing your torso back to about the 11 o’clock position.
Arms: Finally, pull the handle into your lower chest, just below the ribs. Your elbows should go straight back.

Think of pushing the machine away with your feet, not just pulling the handle.

3. The Finish (The End Position)

At the end of the drive, your legs are extended, your body is leaning back slightly, and the handle is touching your torso. Your shoulders should be down and relaxed, not hunched up by your ears.

4. The Recovery (The Return Phase)

This is the rest phase. You simply reverse the sequence of the drive:

Arms: Extend your arms straight out.
Body: Hinge forward from the hips, bringing your torso over your legs.
Legs: Once your hands have cleared your knees, bend your legs to slide the seat forward back 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.

Putting It All Together: A Step-by-Step Drill

To build muscle memory, try this drill without using the monitor. Focus on the rhythm.

Start at the finish: Sit with legs straight, body leaning back, handle at chest.
Practice the recovery sequence slowly: Arms out, body swing forward, then bend knees.
Pause at the catch. Check your form: shins vertical, back straight, arms extended.
Practice the drive sequence: Push legs, then swing body, then pull arms.
Repeat slowly for 5 minutes, focusing on the clear separation of movements.

Common Technique Mistakes and How to Fix Them

Everyone makes errors when they learn. Catching them early is key.

Rushing the Recovery

Slamming forward into the catch is common. It wastes energy and throws off your rhythm.

Fix: Consciously make the recovery slow and controlled. The drive is fast and powerful; the recovery is slow and relaxed.

Using Your Arms Too Early

This is called “arming it.” You lose the power of your larger leg muscles.

Fix: Think “legs only” for the first part of the drive. Practice strokes where you only push with your legs, keeping your arms straight and body leaned forward.

Rounding Your Back

This puts dangerous strain on your lower spine, especially at the catch.

Fix: Engage your core before you initiate the drive. Think about keeping a proud chest and a long spine throughout the entire motion.

Lifting the Handle Too High

Pulling the handle to your chin or neck engages the wrong muscles.

Fix: Aim for a firm pull into the lower sternum. Your elbows should travel straight back, not flaring out to the sides.

Building Your First Workout

Now that you understand the technique, here’s a simple 20-minute workout to practice.

Minutes 0-5: Warm-up. Row very easily, focusing on perfect form. Ignore the monitor.
Minutes 5-15: Steady State. Row at a pace where you could hold a conversation. Focus on a strong drive and a slow recovery. Try to keep your split time consistent.
Minutes 15-20: Cool-down. Gradually slow your pace. Row lightly for the final minute.

Consistency with good form is far more important than speed at this stage. Don’t worry if your split times aren’t impressive yet; they will improve as your technique becomes automatic.

FAQ: Your Rowing Technique Questions Answered

How tight should my grip be on the rowing machine?

Hold the handle loosely, like you’re holding a baby bird. Your fingers should be hooked over it, but you shouldn’t have white knuckles. A death grip tires your forearms and can lead to elbow strain.

What is the proper rowing machine form for my back?

Your back should remain straight—not rounded and not over-arched—throughout the stroke. The movement comes from hinging at your hips. Imagine your torso as a strong, straight lever that swings forward and back.

How do I breathe while rowing?

A good pattern is to exhale during the powerful drive phase and inhale during the relaxed recovery phase. This will happen naturally for most people, but if you feel out of breath, check your breathing rhythm.

Why do my legs hurt more than my back when rowing?

This is actually a good sign! It means your are using your legs correctly as the primary drivers. Rowing is mostly a leg exercise, so feeling it in your quads and glutes means your technique is on the right track.

What’s the best way to learn to row on a machine for beginners?

Start with short sessions focused solely on technique drills, like the step-by-step drill above. Use a mirror or film yourself to check your form. Be patient; it takes time for the coordination to feel natural, but it’s worth the effort to learn right.

Mastering the rowing machine is a journey. Start each session with a few minutes of slow, technical strokes to reinforce good habits. Pay attention to how your body feels; discomfort in your muscles is normal, but sharp pain, especially in your lower back or knees, is a signal to stop and check your form. With consistent practice, the smooth, powerful motion will become second nature, unlocking one of the most effective and satisfying workouts in the gym.