Mastering the rowing machine can feel tricky at first. But learning how to properly row on a rowing machine is the key to an effective, safe, and rewarding workout. This guide breaks down the perfect technique into simple steps you can follow.
Rowing is a fantastic full-body exercise. It builds strength in your legs, back, and arms while giving your heart and lungs a serious challenge. However, poor form can lead to frustration or even injury. Let’s get you rowing with confidence and power.
How To Properly Row On A Rowing Machine
The rowing stroke is a continuous, fluid motion. It’s best to think of it in four distinct phases: the catch, the drive, the finish, and the recovery. We’ll go through each one step-by-step.
Setting Up the Machine Correctly
Before you take a single stroke, make sure you’re set up right. This is a common oversight that affects everything else.
First, adjust the foot straps. The strap should go across the widest part of your foot, right over your laces. Your feet should be snug but not painfully tight. You should be able to wiggle your heels a bit.
Next, check the damper setting. This controls how much air gets into the flywheel. A higher number (like 10) feels heavier, like rowing a big boat through water. A lower number (like 3-5) feels lighter, like a sleek racing shell. Most coaches recommend a setting between 3 and 5 for a true feel of the water. Don’t confuse this with resistance levels on other gym machines.
The Four Phases of the Perfect Stroke
Now, let’s learn the movement. Sit tall on the seat with your knees bent and shins vertical. This is your starting position, known as the catch.
1. The Catch
This is the starting position. You are compressed and ready to push.
* Sit with your shins vertical, not leaning forward past your toes.
* Lean your torso forward from the hips, keeping your back straight.
* Extend your arms straight out, shoulders relaxed down.
* Grip the handle lightly, like you’re holding a baby bird.
2. The Drive
This is the power phase. The order of movement is crucial: legs, then body, then arms.
* Legs First: Push through your heels, driving your legs down powerfully. Your arms and back are still in the catch position.
* Swing Back: As your legs straighten, swing your torso back using your core. Lean back to about the 11 o’clock position.
* Arms Last: Finally, pull the handle straight into your lower chest, just below your ribs. Your elbows should go past your body.
3. The Finish
This is the end of the power phase, where you briefly hold the position.
* Your legs are fully extended.
* Your torso is leaning back slightly, with a strong, straight back.
* The handle is touching your body, with your elbows bent and hands level.
* Your shoulders should be low and relaxed, not up by your ears.
4. The Recovery
This is the rest phase, where you return to the catch. You simply reverse the sequence: arms, body, legs.
* Arms First: Extend your arms straight out, pushing the handle away from your chest.
* Swing Forward: Once your arms are past your knees, hinge forward from the hips, bringing your torso over your legs.
* Bend Knees: Finally, once your hands have cleared 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 gives you a moment to breath and prepare for the next powerful push.
Common Mistakes and How to Fix Them
Everyone makes errors when they start. Here’s how to correct the most frequent ones.
Mistake 1: Rowing with just your arms.
You’re missing 60% of your power! Your legs are your strongest muscles. Focus on that powerful leg drive at the start of every stroke.
Mistake 2: Bending your back (Rounding or overarching).
Keep your back straight throughout the entire motion. Think of your spine as a strong column that leans but never curves. A good cue is to keep your chest up and proud.
Mistake 3: Shooting your butt out too early.
This is called “butt shoot.” It happens when you use your back before your legs are done driving. Remember the strict order: legs, then body swing, then arms. Finish the leg push before you lean back.
Mistake 4: Rushing the recovery.
Slowing down the recovery is key for control and rhythm. Don’t yank yourself forward. Move smoothly back to the catch to set up for a powerful next stroke. This is where you catch your breath.
Mistake 5: Gripping the handle too tightly.
A death grip on the handle tires your forearms and can cause strain. Use a loose, hooked grip. Your fingers do the work, not your whole fist.
Building Your Rowing Workout
Once your technique feels solid, you can start building workouts. Consistency is more important then intensity when you’re new.
Start with short sessions. Try 5-10 minutes of steady rowing, focusing only on form. Don’t worry about speed or distance.
A great beginner workout is interval training. Row with good technique for 1 minute, then rest for 1 minute (either sitting on the machine or standing next to it). Repeat this 5-10 times.
Always begin with a 3-5 minute warm-up of easy rowing. End with a 2-3 minute cool-down of very light rowing and some gentle stretching for your hamstrings, back, and shoulders.
Breathing for Better Performance
Breathing properly makes a huge difference. It fuels your muscles and helps you maintain rhythm. A simple pattern to follow is:
* Exhale during the powerful drive phase.
* Inhale during the slower recovery phase.
Try to breathe deeply into your belly, not just your chest. Don’t hold your breath, as this can spike your blood pressure.
FAQ: Your Rowing Technique Questions Answered
How fast should I row?
Focus on a strong, controlled stroke rate (strokes per minute). For technique practice and endurance, aim for 18-24 strokes per minute. For harder pieces, it might go up to 28-32. The monitor on your machine will show this number.
What damper setting is best?
As mentioned, a setting of 3-5 is ideal for most people. It teaches you to generate power from your legs and body, not just from moving a heavy fan. A higher setting can lead to worse form and quicker fatigue.
Why does my lower back hurt after rowing?
This is often a sign of poor form, like rounding your back during the catch or using your back too early on the drive. Review your technique, lower the intensity, and ensure you’re driving with your legs first. If pain persists, consult a professional.
How do I make rowing harder?
Increase your power per stroke, don’t just row faster. Push harder with your legs on each drive. You can also try interval workouts with periods of high intensity. The machine’s resistance comes from your effort, not just a dial.
Is rowing good for weight loss?
Absolutely. Rowing is a highly efficient calorie burner because it uses so many muscles. Combine consistent rowing workouts with a balanced diet for effective results. Remember, you can’t out-row a poor diet.
Mastering the rowing machine takes patience and practice. Start by focusing on the basic sequence: legs, body, arms on the drive, then arms, body, legs on the recovery. Film yourself from the side to check your form, or ask a coach for feedback. With time, the motion will become second nature, and you’ll be able to enjoy all the incredible benefits this full-body exercise has to offer.