If you want a full-body workout that builds strength and cardio, learning how to do rowing machine correctly is the key. The rower is fantastic, but only if your form is spot-on. This guide breaks down the proper technique so you can row efficiently, avoid injury, and get the best results from every session.
Good rowing form is a rhythmic cycle. We’ll split it into four distinct phases: the Catch, the Drive, the Finish, and the Recovery. Thinking of it as one smooth, continuous motion will help everything click into place.
How to Do Rowing Machine Correctly
Before you even start pulling, you need to set up the machine. Set the damper on the side of the flywheel to a medium setting, like a 3-5. This isn’t the resistance level; it’s like the gears on a bike. Higher isn’t better. A lower setting often teaches better technique.
Secure your feet in the footplates. The strap should go across the widest part of your foot, snug but not painfully tight. You should be able to wiggle your heels a bit.
Now, let’s get into position for the first phase of the stroke.
The Four Phases of the Rowing Stroke
1. The Catch (The Starting Position)
This is where you prepare to push. Slide all the way forward on the seat until your shins are vertical. Don’t let your knees go past your toes. Lean forward slightly from the hips, keeping your back straight and core engaged. Your shoulders should be relaxed and in front of your hips, and your arms should be straight out toward the handle. Think of this as a coiled spring, ready to release.
2. The Drive (The Power Phase)
This is the work part of the stroke, and it starts with your legs, not your arms. The sequence is crucial:
- Legs Push: Press through your entire foot, driving your legs down to push the seat back. Your arms stay straight, and your back remains in that forward-leaning position.
- Body Swings: Once your legs are almost straight, swing your torso back by engaging your core and leaning back to about the 11 o’clock position.
- Arms Pull: Finally, bend your elbows and pull the handle straight into your lower chest, just below the ribs. Your wrists should stay flat.
Remember: Legs, then Body, then Arms.
3. The Finish (The End Position)
At the end of the Drive, you should be in a strong, upright position. Your legs are fully extended, your torso is leaning back slightly, and the handle is touching your chest. Your shoulders should be down, not hunched up by your ears. This is a moment of connection before you release everything back forward.
4. The Recovery (The Return Phase)
This is the rest phase, and it’s the exact reverse order of the Drive. You extend your arms away from your body first, then hinge forward from the hips, and finally bend your knees to slide back up to the Catch. The Recovery should be about twice as long as the Drive. This is your time to breathe and prepare for the next powerful push.
Common Rowing Mistakes and How to Fix Them
Even with the best intentions, its easy to develop bad habits. Here’s what to watch for:
- Rushing the Slide: Slamming back to the Catch during the Recovery. This creates jerky momentum and wastes energy. Fix: Control the slide. Move smoothly back to the Catch.
- Bending Arms Too Early: This is the most common error. Pulling with your arms before you’ve pushed with your legs takes all the power out of the stroke. Fix: Drill the sequence: “Legs, Body, Arms.” Practice strokes with just your legs to build the muscle memory.
- Hunching the Back: Rounding your shoulders or lower back, especially at the Catch or Finish. Fix: Keep your chest up and core engaged throughout. Imagine a proud, tall spine.
- Over-leaning at the Finish: Leaning back too far (past 11 o’clock) puts strain on your lower back. Fix: Your lean should come from your hips, not your spine. Stop when you feel your core working.
- Using Too Much Damper: Setting the damper on 10 because it “feels harder” often leads to poor, muscle-driven form and faster fatigue. Fix: Lower the damper and focus on a quick, powerful Drive followed by a slow Recovery.
Breathing Technique for Rowing
Proper breathing fuels your muscles. A simple pattern to follow is to exhale during the powerful Drive phase. You can exhale once or in two short bursts. Then, inhale deeply during the slower Recovery phase as you move back to the Catch. Don’t hold your breath; consistent breathing is vital for endurance.
Structuring Your Rowing Workout
Now that you know the form, how do you build a workout? Always start with 5-10 minutes of easy rowing to warm up, focusing purely on technique.
Here are a few workout ideas:
- For Beginners: 20 minutes of steady rowing. Try to maintain a consistent stroke rate (around 20-24 strokes per minute) and focus on your form the entire time.
- Interval Training: Row hard for 1 minute (higher stroke rate, more power), then row easily for 1 minute (slow, focusing on recovery). Repeat for 10-20 minutes total.
- Distance Challenge: Set a goal, like 2000 meters. Row it at a challenging but sustainable pace. Note your time and try to beat it in the future.
Always finish with 5 minutes of very light rowing to cool down and some gentle stretching for your legs, back, and shoulders.
Benefits of Mastering Proper Rowing Form
When you row correctly, the benefits add up quickly. You engage nearly 85% of your muscles, making it a supremely efficient workout. It builds muscular endurance in your legs, back, and arms while giving your heart and lungs a serious challenge. Because it’s low-impact, it’s gentle on your joints compared to running. Good form also directly prevents the lower back pain that poor technique can cause.
FAQ: Your Rowing Technique Questions Answered
How do I row properly on a rowing machine?
Rowing properly follows the legs-body-arms sequence on the Drive, and the reverse on the Recovery. Keep your back straight, control the movement, and don’t rush.
What is the correct technique for a rowing machine?
The correct technique is a smooth, continuous motion divided into four parts: Catch, Drive, Finish, and Recovery. The power comes mainly from your leg drive.
How should a beginner use a rowing machine?
A beginner should start by practicing the movement without the strap, in slow motion. Focus entirely on the sequence: legs, then lean, then arms pull, then arms out, then lean forward, then knees bend. Start with short sessions of 10-15 minutes.
What is the 60 40 rule in rowing?
This is a guideline for where your power should come from: roughly 60% from your legs, 30% from your body swing, and 10% from your arm pull. It emphasizes that rowing is primarily a leg exercise.
How do I stop my butt from hurting on a rowing machine?
Some discomfort is normal at first as you adjust. Ensure you’re not rocking your pelvis or rounding your lower back. You can use a padded seat cover, but often, the pain fades as your body gets used to the movement and you build better glute strength.
The rowing machine is a powerful tool in your fitness journey. By taking the time to learn how to do rowing machine correctly from the start, you build a safe and effective foundation. Pay attention to the sequence, be patient with your progress, and you’ll find a rewarding, full-body workout that serves you for years to come. Grab the handle, take a seat, and put these tips into practice on your next gym visit.