How To Do The Rowing Machine Properly

Using a rowing machine is one of the best full-body workouts you can do. But to get the benefits and avoid injury, you need to know how to do the rowing machine properly. This guide breaks down the technique into simple steps anyone can follow.

Rowing works your legs, core, back, and arms all in one smooth motion. When done right, it’s low-impact and highly efficient. Let’s get started on mastering your form.

Proper rowing is a continuous cycle with four distinct phases. Think of it as a rhythmic push-and-pull motion. We’ll go through each part step-by-step.

The Four Phases of the Rowing Stroke

Every stroke you take consists of the same sequence: The Catch, The Drive, The Finish, and The Recovery. Understanding these is the foundation of good technique.

1. The Catch (Starting Position)

This is where you begin each stroke. Sit tall with your shins vertical and your knees bent. Lean forward slightly from the hips, keeping your back straight.

Grip the handle comfortably without gripping too tight.
Your arms should be straight, reaching forward.
Your shoulders should be relaxed, not hunched up by your ears.

2. The Drive (The Power Phase)

This is where you generate power. The order of movement is crucial: legs first, then body, then arms.

Legs Push: Press through your heels to straighten your legs. Your arms stay straight.
Body Swings: As your legs near extension, lean your torso back to about the 11 o’clock position.
Arms Pull: Finally, bend your elbows to pull the handle to your lower chest, just below the ribs.

3. The Finish (End Position)

This is the end of the Drive. Your legs are extended, you’re leaning back slightly, and the handle is touching your torso.

Your wrists should be flat, not cocked upward.
Your core is engaged to support your posture.
Your shoulders are down and back, not shrugged.

4. The Recovery (Returning to Start)

This is the rest phase. You simply reverse the sequence: arms, then body, then legs.

Arms Extend: Straighten your arms to push the handle away from your body.
Body Swings: Hinge forward from the hips, bringing your torso over your legs.
Legs Bend: Once the handle passes your knees, bend your legs to slide back to the Catch.

The Recovery should be about twice as long as the Drive. This makes your stroke smooth and controlled.

Common Rowing Mistakes to Avoid

Even small errors can reduce your workout’s effectiveness or lead to soreness. Here’s what to watch for.

Mistake 1: Pulling with Your Arms First

This is the most common error. It wastes your leg power and strains your back. Always remember: legs, then body, then arms.

Mistake 2: Hunching Your Shoulders

Keep your shoulders down and relaxed, especially at the Catch. Don’t let them creep up toward your ears.

Mistake 3: Bending Your Wrists

Your hands and wrists should be in a neutral, straight line with your forarms. Don’t let your wrists flex upward at the Finish.

Mistake 4: Rushing the Recovery

Slamming back into the Catch creates jerky, inefficient strokes. The Recovery is your chance to breathe and prepare for the next powerful Drive.

Mistake 5: Leaning Too Far Back

At the Finish, you should only lean back to about an 11 o’clock position. Leaning to far back, like 2 o’clock, shortens your stroke and works your core less.

Setting Up Your Machine Correctly

Before you even take a stroke, make sure the rower is adjusted for your body. An incorrect setup makes proper technique much harder.

Foot Straps: Adjust them so the strap sits across the widest part of your foot. Your toes should have a little wiggle room.
Damper Setting: This is like bike gears. A lower setting (3-5) feels lighter and is better for technique. A high setting isn’t “harder,” it’s just like biking in a bigger gear.
Monitor: Familiarize yourself with the basic display. Pay attention to your stroke rate (how many strokes per minute). For technique practice, aim for 20-24.

Your First 10-Minute Practice Session

Ready to put it all together? Follow this simple session to build muscle memory.

3 Minutes – Arms Only: Just use your arms to pull and recover. Focus on smooth movements.
3 Minutes – Arms & Body: Add in the body swing. Push with your legs but keep them straight, focusing on hinging at the hips.
4 Minutes – Full Stroke: Now incorporate the leg drive. Go slow. Think “legs, body, arms” on the Drive, and “arms, body, legs” on the Recovery.

Concentrate on the sequence, not speed or power. Speed comes later, once the movement feels natural.

Incorporating Rowing into Your Fitness Routine

Now that you know the basics, how do you use the rower effectively? Here are a few ideas.

For Warm-Ups

A 5-10 minute easy row is a perfect full-body warm-up before strength training. It gets your blood flowing and muscles ready.

For Cardio Sessions

Try intervals. Row hard for 1 minute, then row easy for 1 minute. Repeat for 15-20 minutes. This builds endurance and burns calories efficiently.

For Technique Focus

Dedicate one session a week to low-stroke-rate work. Row at 18-22 strokes per minute, focusing entirely on perfect form with powerful drives.

FAQ: Your Rowing Technique Questions Answered

What muscles does a rowing machine work?

Rowing is a full-body exercise. It primarly works your quads, hamstrings, glutes, core, back (lats), and arms. It’s a fantastic compound movement.

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.

What damper setting should I use?

Most people should start between 3 and 5. This setting emphasizes good technique and a fluid stroke. A higher number is not necessarily better.

My lower back hurts after rowing. What am I doing wrong?

Back pain often comes from pulling with the back or arms too early, or from rounding your spine. Focus on initiating with your legs and keeping your core braced and back straight throughout the stroke.

How can I make my rowing workout harder?

Increase your power per stroke (shown on the monitor), increase your stroke rate, or row for a longer duration. Don’t just turn the damper up to 10.

Final Tips for Success

Mastering the rower takes practice. Be patient with yourself. Film yourself from the side to check your form, or ask a coach for feedback.

Remember, the goal is a smooth, connected motion. Listen to the sound of the flywheel; it should have a consistent “whoosh” without loud jerks or pauses. With consistent focus on these basics, you’ll soon row with confidence and get the incredible full-body benefits this machine offers.