Getting the most out of your rowing machine starts with your hands. Learning how to grip rowing machine handles correctly is the first step to a safe and powerful stroke. A poor grip can lead to wrist pain, blisters, and wasted energy. But a proper one connects you to the machine, letting you drive with your legs and finish strong.
Think of your hands as hooks, not clamps. Your grip is the final link in the kinetic chain that starts with your legs. If you’re squeezing too tight, you’re tensing your forearms and shoulders too early. This article will walk you through the exact hand placements for different goals and how to integrate them into a flawless rowing sequence.
How to Grip Rowing Machine
The standard grip is your foundation. It applies to most workouts, whether you’re doing steady-state cardio or interval training. The goal here is neutrality and efficiency.
First, look at the handle. It’s shaped to fit the natural curve of your fingers. You don’t want to grab it in the center of your palm. Instead, let it rest in your fingers, just above where your fingers meet your hand. This positioning allows your wrist to stay straight, which is crucial.
Here’s the step-by-step breakdown:
1. Approach the handle with your fingers relaxed. Hover your hands over it.
2. Loop your fingers over the top of the handle. Your thumb should go underneath, but don’t wrap it tightly over your fingers. A light touch underneath is fine.
3. Close your fingers gently. Imagine you’re holding a small bird—enough so it can’t fly away, but not enough to hurt it. Your grip should be firm but not white-knuckle.
4. Check your wrist alignment. From your forearm to your knuckles, there should be a straight line. Avoid bending your wrists upward or letting them collapse downward.
A common mistake is death-gripping the handle right from the catch (the starting position). This tenses your upper body. Instead, maintain that relaxed hook until your legs are almost fully extended.
Why Grip Matters: More Than Just Comfort
You might think grip is a minor detail, but it has major effects. A wrong grip doesn’t just cause discomfort; it changes your entire stroke mechanics.
A tight grip engages your arm and shoulder muscles too early. This means you start pulling with your arms before your legs have finished their powerful drive. You lose the sequential power of legs, then core, then arms. It’s like trying to push a car while pulling on the emergency brake.
Also, bent wrists put uneven stress on the tendons. Over time, this can lead to overuse injuries like tendonitis. A neutral wrist keeps the bones and tendons in a safe, strong alignment. Finally, excessive gripping is exhausting. It wastes energy that should be reserved for your larger muscle groups, making your workouts feel harder and less effective.
Variations for Different Training Goals
While the standard grip works for 90% of your rowing, sometimes you might want to mix things up. These variations target slightly different muscles and can break up monotony.
The Finger-Tip Grip for Endurance
This is a lighter version of the standard grip. It’s excellent for long, steady rows where conserving upper body energy is key. You’ll use only your first two knuckles of your fingers, with your palms barely touching the handle. This forces you to rely even more on your legs and back, preventing you from over-pulling with your arms. It’s a great drill to correct arm-pulling habits.
The False Grip (Thumbless Grip)
Often used by competitive rowers, this placement involves placing your thumb on the same side of the handle as your fingers. Your thumb rests alongside your index finger, not wrapped underneath. The idea is to further promote a relaxed forearm and prevent over-squeezing. It feels strange at first, but it can help you focus on driving with the legs. A word of caution: ensure you have control of the handle at the finish to avoid it slipping.
Wide and Narrow Grips
Moving your hands wider than shoulder-width or closer together changes muscle emphasis. A wider grip engages the latissimus dorsi (your back’s “wing” muscles) a bit more. A narrower grip can bring more bicep and forearm into play. Experiment with these only after mastering the standard grip, and always keep your wrists straight.
Integrating Your Grip into the Perfect Stroke
Your grip doesn’t work in isolation. It’s part of the fluid rowing sequence. Let’s see how it fits into each phase.
The Catch (Start): Your fingers are hooked over the handle, arms straight, wrists flat. There should be zero tension in your grip. All the tension is in your legs, ready to push.
The Drive (Push): As you powerfully drive your legs back, your hands simply hold the handle. They act as connectors. Your arms are still straight. The handle should feel like it’s being pulled by your body’s movement, not your arms.
The Finish (End): Only after your legs are down and you lean back slightly do your arms engage. Now, you pull the handle to your lower chest, maintaining that firm but relaxed grip. Your wrists remain straight, pulling back in a horizontal line.
The Recovery (Return): This reverses the sequence. You extend your arms first, then hinge your torso forward, then bend your knees. As you return, your grip naturally lightens again, preparing for the next catch. This is the rhythm you want to find.
Common Grip Mistakes and How to Fix Them
* White Knuckling: If you see your knuckles are bright white, you’re squeezing too hard. Fix: Consciously relax your grip during the recovery phase. Shake your fingers out mentally.
* Chicken Wings (Elbows Flaring): This often happens with a too-wide or too-tight grip, causing your elbows to point outwards during the pull. Fix: Keep your elbows close to your body as you pull the handle back. Think of brushing your hands along your ribs.
* Bent Wrists: Either cocked upward or drooping downward. Fix: Focus on the “straight line” from forearm to knuckles. It might help to think of pushing your thumbs slightly forward at the catch.
* Gripping Too Early: Yanking with the arms at the start of the drive. Fix: Practice legs-only drills. Row using only your leg push, keeping your arms completely straight the whole time.
Protecting Your Hands: Avoiding Blisters and Calluses
Even with a perfect grip, friction happens. To protect your hands, ensure your grip isn’t slipping during the stroke—this is a major cause of blisters. The handle should move smoothly in your fingers. Some rowers use fingerless gloves or a small amount of sports tape on common hot spots. Keeping your hands dry is also key; a small towel nearby is a good idea.
Remember, some calluses are normal for regular rowers. But thick, painful, or tearing calluses are a sign of excessive friction, often from a slipping or incorrect grip. Re-check your technique if blisters form consistently.
FAQ Section
How should I hold a rowing machine handle?
Hold it loosely in your fingers, not your palm, with wrists straight. Grip just tight enough to control it.
What is the correct hand position on a rower?
Fingers over the top, thumb underneath lightly, hands about shoulder-width apart. Your wrists should not bend up or down.
Is a thumbless grip better on a rowing machine?
It can be for some. The false grip (thumb on top) helps prevent over-squeezing and promotes arm relaxation, but it requires good control.
Why do my hands hurt after rowing?
Pain usually comes from gripping too tightly, bending your wrists, or letting the handle slip. Check your grip pressure and wrist alignment first.
How can I improve my rowing grip strength?
Your grip shouldn’t be the limiting factor. Focus on a relaxed hold. If you want stronger grips for other activities, train them separately with hangs or farmer’s walks.
Should my grip change for sprint intervals vs. long rows?
It might slightly. For all-out sprints, your grip will naturally firm up for maximum power transfer. For long rows, consciously maintain a lighter, finger-tip style grip to conserve energy.
Mastering your grip is a simple yet profound adjustment. It connects you to the machine efficiently, protects your joints, and unlocks the true full-body rhythm of rowing. Pay attention to those first points of contact—your hands—and you’ll find smoother, stronger, and more sustainable power in every single stroke you take. Start your next session by focusing on nothing but holding the handle correctly, and the rest of the technique will often fall into place.