How To Row Correctly On A Rowing Machine

Learning how to row correctly on a rowing machine is the single most important thing you can do for your workout. It’s the difference between a powerful, full-body exercise and potential frustration or injury. This guide breaks down the technique into simple, manageable steps so you can row with confidence and efficiency from your very next session.

Good rowing is a rhythmic cycle. It’s often described in four parts: the catch, the drive, the finish, and the recovery. Understanding this sequence is your foundation. Think of it as a smooth, continuous motion, not a series of jerky movements. Your legs, core, and arms should work together in a precise order for maximum power.

The Four Phases of the Stroke

Let’s look at each phase in detail. Visualizing these positions before you even get on the machine can help your body learn faster.

1. The Catch

This is your starting position. You are coiled and ready to push.

Sit tall with your shins vertical and your knees bent.
Lean forward slightly from the hips, keeping your back straight and shoulders relaxed.
Grasp the handle with a firm, but not white-knuckle, grip. Your arms are straight out in front of you.

2. The Drive

This is the power phase. The order of operations here is non-negotiable.

Legs Push First: Initiate the movement by driving your feet into the footplates. Push with your legs before anything else moves.
Swing the Back: As your legs straighten, lean your torso back by pivoting from the hips. Keep your core braced.
Arms Pull Last: Finally, once your body is leaning back, bend your elbows to pull the handle into your lower chest.

3. The Finish

This is the end of the power application.

Your legs are fully extended.
Your torso is leaning back slightly (about 1 and 11 o’clock position).
The handle touches your body just below the ribs. Your elbows should point down and back, not out to the sides.

4. The Recovery

This is how you return to the catch. It’s the exact opposite sequence of the drive, done in a controlled manner.

Arms Extend: Straighten your arms to push the handle away from your body.
Swing the Torso: Hinge forward from the hips, bringing your torso over your legs.
Bend the Knees: Once the handle has cleared your knees, allow your knees to bend and slide the seat forward to the catch position.

Common Mistakes and How to Fix Them

Almost everyone makes a few errors when they start. Catching them early makes a huge difference.

Mistake 1: Using Your Arms Too Early

This is the most common error. Pulling with the arms before using the legs wastes your biggest muscles. The fix is simple: think “legs, body, arms” on the drive. Practice legs-only strokes to build the habit.

Mistake 2: Rushing the Recovery

The recovery should be about twice as long as the drive. If you slam back to the catch, you lose rhythm and control. Aim for a slow, controlled recovery. This is your moment to breathe and prepare for the next powerful drive.

Mistake 3: Hunching Your Back

Rounding your shoulders or lower back is a fast track to discomfort. Focus on maintaining a strong, neutral spine throughout the entire stroke. Imagine a proud chest, with shoulders down and away from your ears.

Mistake 4: Lifting the Handle Too High

At the finish, the handle should come to your lower chest or upper abdomen. Pulling it up to your chin or neck puts strain on your shoulders and wastes energy. Keep those elbows in and pull in a straight, horizontal line.

Setting Up Your Machine Correctly

Proper technique starts with a proper setup. If the machine isn’t adjusted for you, your form will suffer.

Foot Straps: The strap should go across the widest part of your foot. Your feet should be snug but not overtightened; you should be able to slide your heel up slightly.
Damper Setting: This is not a difficulty level. A lower setting (1-3) feels lighter and is often better for technique. A higher setting (7-10) feels heavier, like rowing through mud. Most people should start between 3 and 5.
Monitor: Familiarize yourself with the basic display. Pay attention to your stroke rate (how many strokes per minute). For technique practice, aim for 18-24 strokes per minute.

Building Your Workout

Now that you know how to move, let’s put it into practice. Start with technique sessions before adding intensity.

Beginner Technique Drill

Spend 5-10 minutes at the start of each session on this.

Arms Only: Practice just the arm pull and extension, keeping your body still.
Arms & Body: Add the body swing (leaning back and forward) to the arm movement.
Full Stroke (Slow): Finally, add the leg drive. Perform each stroke very slowly, focusing on the sequence.

Sample Beginner Workout

After your drill, try this 20-minute session.

5 minutes: Easy rowing. Focus on form and breathing.
10 minutes: Interval row. Row with good form for 1 minute, then rest (stop rowing or paddle slowly) for 1 minute. Repeat 5 times.
5 minutes: Easy cool-down row.

Breathing for Better Rowing

Breathing properly fuels your muscles and helps with rhythm. A simple pattern to follow is:

On the Drive (Exhale): Exhale steadily as you push with your legs and pull with your arms.
On the Recovery (Inhale): Inhale deeply as you extend your arms and slide forward.

Don’t overcomplicate it. The key is to breathe consistently and not hold your breath, which can cause dizziness.

Why Proper Technique Matters

Rowing with good form isn’t just about looking pro. It has real, practical benefits that affect every workout.

Prevents Injury: Protecting your lower back and joints is paramount. A strong, sequential movement keeps you safe.
Maximizes Efficiency: You’ll get more power from each stroke, making your workouts more effective. You’ll be able to row harder and longer with less perceived effort.
Engages More Muscles: Correct form ensures your legs, glutes, back, and arms all contribute their fair share. This leads to a truly balanced, full-body workout.

FAQ Section

How often should I use the rowing machine?

For beginners, 2-3 times per week is a great start. This allows for rest and practice between sessions. Consistency is more important than daily, exhausting workouts.

What is the proper rowing machine technique?

As outlined above, it’s the sequential movement of legs, then body, then arms on the drive, followed by arms, body, legs on the recovery. Mastering this order is the essence of proper technique.

How do I not hurt my back when rowing?

Keep your core engaged and your back straight, especially when leaning forward at the catch. Avoid rounding your shoulders or lower back. The power should come from your leg drive, not from yanking with your back.

What is a good distance or time for a beginner?

Don’t focus on distance initially. Start with time-based goals, like 10-15 minutes of total rowing with focus on form. As you improve, you can aim for 500-meter or 2000-meter pieces.

Why do my legs tire out so fast?

That’s normal and a good sign! It means you’re using them correctly as the primary engine. Your endurance will build over time. Make sure your not rushing, as a faster stroke rate can lead to quicker fatigue.

Mastering the rowing machine takes patience. Be kind to yourself as you learn. Focus on one element of the stroke at a time, film yourself to check your form, and soon the movement will become second nature. The result is one of the most effective and satisfying workouts available.