How To Properly Do The Rowing Machine

If you want to get the most from your workout, you need to know how to properly do the rowing machine. It’s a fantastic full-body exercise, but many people use it incorrectly, which can lead to frustration or even injury. This guide will break down the technique into simple, manageable steps so you can row with confidence and efficiency.

Proper rowing is built on a single, fluid motion. It’s not just pulling with your arms. The power comes from your legs, core, and back working in harmony. Think of it as a sequence: legs, then body, then arms. The return is the reverse: arms, body, legs. Mastering this rhythm is the key to a powerful and safe stroke.

Setting Up the Machine Correctly

Before you take your first stroke, you need to set up the rower. A poor setup will throw off your entire technique from the start.

Foot Straps: Adjust the foot straps so the strap crosses over the widest part of your foot. Your feet should be secure but not overtightened. You should be able to wiggle your heels slightly.
Damper Setting: This is often confused with resistance. The damper controls how much air flows into the flywheel. A higher setting (like 10) feels heavier, like rowing a barge. A lower setting (like 3-5) feels lighter, like a sleek racing shell. Most coaches recommend starting between 3 and 5 to focus on technique and speed.
Monitor: Familiarize yourself with the basic display. Key metrics include time, distance, strokes per minute (SPM), and split time (how long it would take to row 500 meters at your current pace).

The Four Phases of the Rowing Stroke

Every stroke on a rowing machine consists of four distinct phases: The Catch, The Drive, The Finish, and The Recovery. Understanding each one is crucial.

1. The Catch (The Starting Position)

This is where you prepare to push. You are compressed at the front of the machine.

Shins are vertical, not leaning past your toes.
Lean forward slightly from the hips, with a straight back.
Shoulders are relaxed and in front of your hips.
Arms are straight, reaching forward to grasp the handle.
Your head is up, looking forward.

2. The Drive (The Power Phase)

This is where you apply force. Remember the sequence: Legs, Body, Arms.

Legs Push: Initiate the movement by driving powerfully through your legs. Your arms and back remain straight, acting as a link between the handle and your driving legs.
Body Swing: Once your legs are almost straight, swing your torso back by engaging your core. Pivot from the hips, keeping your back straight.
Arms Pull: Finally, bend your arms to pull the handle into your body. It should come to just below your chest, touching your sternum or upper abdomen. Your elbows should glide past your torso.

3. The Finish (The End Position)

This is the end of the Drive, where you are momentarily poised before returning.

Legs are fully extended.
Your body is leaning back slightly (about 1 o’clock position).
Handle is held firmly against your body.
Shoulders are down and back, not hunched up by your ears.

4. The Recovery (The Return Phase)

This is the rest phase. It’s the exact opposite sequence of the Drive: Arms, Body, Legs. It should be smooth and controlled, about twice as long as the Drive.

Arms Extend: Straighten your arms to push the handle away from your body.
Body Pivot: Once your arms are straight, hinge forward from the hips, bringing your torso over your legs.
Legs Bend: Finally, once your hands have cleared your knees, bend your legs to slide the seat forward back to the Catch position. This order prevents the handle from hitting your knees.

Common Mistakes and How to Fix Them

Even with the best intentions, its easy to develop bad habits. Here are the most frequent errors and their solutions.

Mistake: Rowing with Just the Arms. This tires you out fast and misses 60% of the muscles. Fix: Focus on the leg drive. Practice strokes with legs-only to build the muscle memory.
Mistake: Bending the Back Early (Shooting the Slide). Leaning back before the legs are down wastes power. Fix: Think “legs first.” Keep your chest up and back straight until your legs are nearly flat.
Mistake: Hunching the Shoulders. This puts strain on your neck and upper back. Fix: Keep your shoulders down and relaxed, especially at the Catch. Think of keeping a long neck.
Mistake: Pulling the Handle Too High or Low. This strains the shoulders and wrists. Fix: Pull the handle in a straight, horizontal line to your sternum. Your elbows should move straight back.
Mistake: Rushing the Recovery. Going too fast on the return makes the stroke jerky and inefficient. Fix: Make the Recovery slow and controlled. This is your time to breathe and prepare for the next powerful drive.

Creating an Effective Rowing Workout

Now that you know the technique, how do you structure a workout? Start with a warm-up and end with a cool-down.

Sample Beginner Workout:

Warm-up (5 mins): Row very easily, focusing on perfect form. Mix in some arm-only and legs-only strokes.
Technique Drills (5 mins): Row at a low stroke rate (18-22 SPM), concentrating on the sequence. Pause for a second at the Finish and Catch to check your position.
Steady State (10-15 mins): Row at a comfortable, conversational pace. Maintain a consistent split time and a stroke rate of 20-24 SPM.
Cool-down (5 mins): Slow right down. Focus on deep breathing and smooth strokes.
Stretch: Pay special attention to your hamstrings, calves, back, and shoulders.

As you get more comfortable, you can add interval training. For example, row hard for 1 minute, then recover easy for 1 minute, and repeat 8-10 times. This builds both endurance and power.

Benefits of Mastering the Rowing Machine

When done correctly, rowing is one of the most effective exercises available. It’s low-impact, meaning it’s gentle on your joints, but it delivers a high-intensity workout.

Full-Body Workout: It engages over 85% of your muscles, including legs, core, back, shoulders, and arms.
Excellent for Cardiovascular Health: It gets your heart rate up efficiently, improving heart and lung capacity.
Builds Strength and Endurance: The driving motion builds leg and back strength, while the continuous nature builds muscular and cardiovascular endurance.
Efficient for Calorie Burning: Because so many muscles are working, you can burn a significant amount of calories in a relatively short time.

FAQ: Your Rowing Questions Answered

How often should I use the rowing machine?
For beginners, 2-3 times per week is a great start. This allows for recovery and practice. You can gradually increase frequency as your fitness improves.

What is a good damper setting for beginners?
Start between 3 and 5. This setting emphasizes technique and allows for a smoother, faster stroke. A higher number is not necessarily better.

How do I avoid lower back pain when rowing?
Back pain usually comes from poor form—like rounding your back or using your back too early. Focus on initiating with your legs and keeping your core engaged throughout the stroke. If pain persists, consult a professional.

What’s a good stroke rate (SPM)?
For steady, endurance-focused pieces, aim for 20-24 SPM. For higher intensity intervals, it might climb to 26-32 SPM. As a beginner, keep it low to focus on power per stroke.

Can I lose weight by just using the rower?
Rowing is a superb tool for weight loss because it burns calories effectively. However, for lasting weight loss, it should be combined with a balanced diet and other forms of exercise.

Learning how to properly do the rowing machine takes patience. Don’t get discouraged if it feels awkward at first. Start with short sessions, film yourself to check your form, and concentrate on one part of the stroke at a time. With consistent practice, the motion will become second nature, and you’ll be able to enjoy all the incredible benefits this piece of equipment has to offer. Remember, quality of strokes always beats quantity.