If you’ve ever wondered how to properly do a rowing machine, you’re in the right place. Mastering proper rowing technique is the key to getting a safe, effective, and powerful full-body workout. Many people rush into rowing without learning the form, which can lead to frustration or even injury. This guide will break it down into simple, actionable steps.
Rowing is often called the perfect exercise because it engages nearly 85% of your muscles. But to reap those benefits, you need to move correctly. Let’s get you set up for success from the very first pull.
How to Properly Do a Rowing Machine
Before we dive into the movement, it’s crucial to understand the machine itself. A rowing machine, or ergometer, consists of a seat, footplates, a handle, and a flywheel. The chain or strap connects to the handle. Your power generates resistance on the flywheel, creating a smooth, rhythmic motion. Familiarize yourself with the damper setting—often confused with resistance. A lower setting (like 3-5) feels like a sleek boat on water, while a higher setting feels heavier, like a barge. Most coaches recommend a setting between 3 and 5 for technique practice.
The Four Phases of the Rowing Stroke
The rowing stroke is a continuous motion broken into four distinct phases: The Catch, The Drive, The Finish, and The Recovery. The order is critical: you always push with your legs before you pull with your arms. Think of it as a sequence: legs, then hips, then arms on the drive; then the reverse on the recovery: arms, then hips, then legs.
Phase 1: The Catch
This is your starting position. Here’s how to find it:
* Sit tall on the seat with your hips centered.
* Slide your feet into the footplates and strap them snugly over the widest part of your foot.
* Bend your knees and shins should be vertical.
* Lean your torso slightly forward from the hips, keeping your back straight—not rounded.
* Extend your arms straight forward to grip the handle.
* Your shoulders should be relaxed and in front of your hips.
Phase 2: The Drive
This is the power portion of the stroke. Initiate the movement by pushing forcefully with your legs. Your arms stay straight.
* Legs Push: Drive through your heels, extending your legs powerfully. Your body remains leaned forward.
* Body Swing: Once your legs are almost straight, swing your torso back by pivoting from the hips. This engages your core.
* Arms Pull: Finally, pull the handle straight toward your lower chest, just below the ribs. Your elbows should glide past your body.
Phase 3: The Finish
This is the end of the Drive. It’s a position of controlled power.
* Your legs are fully extended.
* Your torso is leaning back slightly (about 1 o’clock), with a strong, straight back.
* The handle is touching your torso, with your elbows bent and hands just outside your ribs.
* Your shoulders are down and relaxed, not hunched up by your ears.
Phase 4: The Recovery
This is the rest phase, where you return smoothly to the Catch. It’s the exact opposite sequence of the Drive.
* Arms Extend: Straighten your arms to push the handle away from your body.
* Body Hinge: Once the handle clears your knees, hinge forward from the hips, moving your torso over your thighs.
* Legs Bend: Finally, once your hands have passed over your knees, bend your legs and slide the seat forward to return to the Catch position.
The Recovery should be about twice as long as the Drive. This creates a rhythm: a quick, powerful drive followed by a slow, controlled recovery.
Common Rowing Mistakes to Avoid
Even with the best intentions, errors creep in. Here are the most common faults and how to fix them.
* Rushing the Slide: Slamming into the catch puts stress on your lower back and shins. Focus on a controlled, smooth recovery.
* Using Only Your Arms: This is the biggest waste of energy. Remember, over 60% of your power comes from your legs. Always push first.
* Rounding Your Back: A curved spine is vulnerable. Maintain a neutral, strong back throughout the entire motion, especially at the catch.
* Rowing with a High Handle: The handle should move in a straight, horizontal line. Don’t lift it up and over your knees; instead, extend your arms to go around them.
* Leaning Too Far Back: At the finish, you only need a slight lean. Leaning to 2 or 3 o’clock wastes energy and can strain your back.
* Death Grip on the Handle: Hook your fingers over the handle. A white-knuckle grip tires your forearms and can lead to elbow issues.
Structuring Your Rowing Workout
Now that you know the technique, how do you build a workout? Start with technique drills before adding intensity.
1. Warm-Up (5-10 minutes):
Row very easily, focusing entirely on the sequence of movements. Try drills like “legs only” (arms straight, just push with legs) or “arms only” (legs extended, just use your arms) to isolate parts of the stroke.
2. Technique Practice (5 minutes):
Row at a slow, steady pace (18-24 strokes per minute). Concentrate on one cue per session, like “smooth recovery” or “powerful leg drive.”
3. Sample Beginner Workouts:
* Steady State: Row for 20 minutes at a conversational pace. Focus on maintaining perfect form the entire time.
* Interval Training: Row hard for 1 minute, then recover with easy rowing for 2 minutes. Repeat 5-7 times. This builds fitness without compromising form due to fatigue.
4. Cool Down (5 minutes):
Row very lightly, letting your heart rate come down. Follow with static stretches for your hamstrings, back, and shoulders.
Benefits of Mastering the Rowing Machine
When done correctly, rowing offers unparalleled benefits:
* Full-Body Conditioning: It works your legs, core, back, arms, and shoulders simultaneously.
* Low-Impact: The smooth, seated motion is gentle on your joints, making it excellent for long-term fitness.
* Cardiovascular Health: It’s a superb aerobic workout that strengthens your heart and lungs.
* Strength and Endurance: The drive phase builds muscular power, while sustained rowing builds muscular endurance.
* Calorie Burning: Because so many muscles are working, rowing is highly efficient at burning calories.
Remember, consistency beats intensity every time. It’s better to row with perfect form for 10 minutes than to row poorly for 30. Listen to your body and focus on quality of movement over speed or distance, especially when your starting out.
Frequently Asked Questions (FAQ)
How do I set the damper on a rower?
The damper controls how much air gets into the flywheel. A setting of 3-5 is generally best for most workouts. It’s like gears on a bike—higher isn’t necessarily better. Focus on your power output instead.
What is a good stroke rate?
For general fitness and technique work, aim for 18-24 strokes per minute (SPM). Higher rates (28-32+ SPM) are for intense intervals and racing.
How tight should the foot straps be?
Snug, but not so tight they cut off circulation. Your heel may lift slightly at the catch, and that’s okay. The strap should be over the widest part of your foot.
Why does the monitor show a split time?
The split (usually displayed as time per 500 meters) tells you your pace. A lower split means you’re going faster. It’s the best metric to track your intensity.
Can I row if I have back pain?
If you have existing back issues, consult a doctor or physical therapist first. With proper technique—maintaining a neutral spine—rowing can strengthen the back. However, rounding the back will make problems worse.
How do I breathe during rowing?
A common pattern is to exhale on the powerful drive and inhale on the relaxed recovery. Find a rhythm that feels natural to you; don’t hold your breath.
Mastering the rowing machine is a journey. Start slow, be patient with yourself, and prioritize form above all else. With consistent practice, the smooth, powerful rhythm will become second nature, and you’ll be well on your way to enjoying one of the most effective workouts available.