Learning how to properly use a rowing machine is the single most important thing you can do for your fitness and safety. This guide breaks down the technique step-by-step, so you can get a powerful, full-body workout without risking injury.
Rowing is often called the ultimate cardio and strength exercise. It works nearly every major muscle group. But to reap those benefits, you need to move correctly. Let’s get started with the basics.
How to Properly Use Rowing Machine
Proper rowing technique is a continuous, fluid motion. It’s commonly broken down into four parts: the catch, the drive, the finish, and the recovery. Think of it as a sequence you’ll repeat smoothly.
Understanding the Machine and Your Setup
Before you row, you need to set up correctly. This means adjusting the foot straps and the damper setting.
First, strap your feet in. The strap should go across the widest part of your foot. Your feet should be snug but not so tight they cut off circulation. Your heels should be able to lift comfortably.
Next, set the damper. This controls how much air flows into the flywheel. A higher setting (like 10) feels heavier, like rowing a big boat. A lower setting (like 3-4) feels lighter, like a sleek racing shell.
Most rowers recommend a setting between 3 and 5. This allows for a smooth, sustainable stroke. A common mistake is setting it too high, which can lead to poor form and early fatigue.
The Four Phases of the Rowing Stroke
1. The Catch (The Starting Position)
This is where you prepare to push. Sit tall with your shins vertical and your arms straight out in front. Lean forward slightly from the hips, keeping your back straight. Your shoulders should be relaxed and in front of your hips.
2. The Drive (The Power Phase)
This is where you apply force. The order is crucial:
- Legs: Push with your legs first. Your arms stay straight.
- Hips: As your legs are almost straight, swing your torso back by hinging at the hips.
- Arms: Finally, pull the handle straight to your lower chest, just below the ribs.
This sequence—legs, then hips, then arms—generates the most power. It prevents you from using only your back or arms.
3. The Finish (The End Position)
At the end of the drive, your legs are extended. Your torso is leaning back slightly (about 45 degrees). The handle is lightly touching your body, with your elbows pointing down and back. Your shoulders should be down, not hunched up by your ears.
4. The Recovery (The Return)
This is the reverse sequence, done smoothly and controlled. You return to the catch by:
- Extending your arms straight out.
- Hinging forward from the hips once the hands pass your knees.
- Bending your knees to slide the seat forward to the catch.
The recovery should be about twice as long as the drive. This gives you a moment to breath and prepare for the next powerful stroke.
Common Mistakes and How to Fix Them
Everyone makes errors when they start. Here’s what to watch for:
Bending the Arms Too Early: This is called “arm pulling.” You lose all the power from your legs. Focus on keeping those arms straight until your legs have pushed.
Rushing the Recovery: Sliding forward too fast makes the stroke jerky and inefficient. Control your return. It should be slow and deliberate.
Hunching the Shoulders: At the catch, don’t let your shoulders creep up to your ears. Keep them relaxed and down. This prevents neck strain.
Leaning Too Far Back: At the finish, you only need a slight lean. Laying back too far wastes energy and can hurt your lower back. Aim for an 11 o’clock and 1 o’clock position with your torso.
Kicking Off with the Toes: On the drive, push through the whole foot, not just the balls of your feet. Imagine you are doing a leg press.
Creating an Effective Workout Plan
Now that you know the technique, how do you structure a workout?
Start with Technique Practice: For your first few sessions, just row for 5-10 minutes focusing solely on form. Don’t worry about speed or distance.
Warm-Up: Always begin with 5 minutes of easy rowing. Gradually increase your stroke rate. Include some dynamic stretches off the machine.
Sample Beginner Workouts:
- Steady State: Row at a comfortable, conversational pace for 15-20 minutes. This builds endurance and reinforces good technique.
- Interval Training: Row hard for 1 minute, then easy for 1 minute. Repeat 8-10 times. This improves cardiovascular fitness.
- Distance Goals: Aim to row 2000 meters with consistent pacing. This is a classic benchmark distance.
Cool Down: Finish with 5 minutes of very light rowing. Follow with static stretches for your hamstrings, back, and shoulders.
Safety Tips and Maintenance
Your safety and the machine’s longevity are important.
Always secure the foot straps. Loose feet can cause you to slip and strain a muscle. Also, make sure the seat rail is clean and free of debris. Wipe it down occasionally.
Listen to your body. Sharp pain is a warning sign. A general muscle burn is normal, but joint pain is not. Stop immediately if you feel pain in your knees, back, or wrists.
For machine care, check the chain or strap periodically. It should move smoothly. If it feels gritty or jerky, it may need lubrication or inspection according to the manufacturer’s guidelines. A well-maintained machine is a safer machine.
FAQ Section
How often should I use the rowing machine?
For beginners, 2-3 times per week is a great start. This allows for recovery between sessions. As you get fitter, you can increase frequency.
What is a good stroke rate?
For most training, aim for 24-30 strokes per minute (SPM). Higher rates are for intense intervals. Focus on power per stroke, not just speed.
Can I lose weight with a rower?
Absolutely. Rowing is a highly efficient calorie burner. Combined with a balanced diet, consistent rowing workouts can support healthy weight loss.
Is rowing bad for your back?
Rowing with proper technique strengthens the back muscles. It’s actually very beneficial. However, poor form, like rounding the back, can lead to injury. Always prioritize a straight, strong spine.
How do I breathe while rowing?
A common pattern is to exhale during the powerful drive phase and inhale during the recovery. Find a rhythm that feels natural for you. Don’t hold your breath.
What muscles does rowing work?
It’s a full-body exercise. The drive works your legs (quads, hamstrings, glutes), back (lats, rhomboids), and arms (biceps). The recovery engages your core and shoulders.
Mastering the rowing machine takes practice. Be patient with yourself. Focus on one part of the stroke at a time, perhaps your leg drive or the recovery sequence. Over time, the motion will become second nature. You’ll then be able to push your fitness foward with confidence, enjoying one of the most complete workouts available.