Learning how to row on a rowing machine is one of the best things you can do for your fitness. It builds strength and endurance, but only if you use the right technique. This guide will walk you through mastering the proper rowing stroke from start to finish. We’ll break down each phase, common mistakes, and how to build a effective workout.
How To Row On A Rowing Machine – Mastering Proper Rowing Technique
This heading is your foundation. The rowing stroke is a continuous, fluid motion that we split into four parts for learning: the catch, the drive, the finish, and the recovery. Think of it as a simple sequence: legs, then body, then arms on the way out; arms, then body, then legs on the way back.
The Four Phases of the Rowing Stroke
Let’s look at each phase in detail. Visualizing the movement before you get on the machine helps a lot.
1. The Catch
This is the starting position. You are compressed and ready to push.
- Sit tall with your shins vertical and your knees bent.
- Lean forward slightly from the hips, keeping your back straight.
- Reach forward with your arms, shoulders relaxed and grip light.
- Your weight should be on the balls of your feet.
2. The Drive
This is the power phase. The order is crucial.
- Legs Push First: Press through your heels to straighten your legs. Your arms stay straight.
- Swing the Body: As your legs near extension, lean your torso back using your core.
- Arms Pull Last: Finally, bend your elbows to pull the handle to your lower chest.
3. The Finish
This is the end of the drive, where you briefly hold the position.
- Legs are fully extended but not locked.
- You are leaning back slightly, with a strong core.
- The handle touches your torso just below the ribs.
- Your elbows point straight back, not out to the sides.
4. The Recovery
This is the rest phase where you return to the catch. You do the drive sequence in reverse.
- Arms Extend: Straighten your arms to push the handle away from your body.
- Body Swings Forward: Hinge from the hips to lean your torso forward over your legs.
- Bend the Knees: Once the handle passes your knees, bend your legs to slide forward.
- Glide smoothly back to the catch position.
Setting Up Your Machine Correctly
Before you practice the stroke, you need to set up the rower properly. A bad setup makes good technique impossible.
- Foot Straps: Adjust so the strap goes over the ball of your foot. Your heel should be able to lift comfortably. Don’t strap them too tight.
- Damper Setting: This is like bike gears. A lower setting (1-3) feels lighter, like a sleek boat. A higher setting (7-10) feels heavier, like a barge. Most people should start between 3 and 5 for a realistic feel.
- Monitor: Familiarize yourself with the basic display. Key metrics are time, distance, stroke rate (how many strokes per minute), and split time (your pace per 500 meters).
Common Rowing Mistakes and How to Fix Them
Everyone makes errors when they start. Here are the big ones to watch for.
Using Your Arms Too Early
This is the most common mistake. You pull with your arms before your legs have finished pushing. It wastes power and tires your arms fast.
Fix: Practice “legs only” drills. Row using just your leg drive, keeping your arms straight and body leaning forward. This ingrains the “legs first” feeling.
Rounding Your Back
Slouching at the catch or during the drive is a fast track to back discomfort.
Fix: Focus on keeping your chest up and shoulders back. Imagine a straight line from your tailbone to the top of your head throughout the stroke.
Rushing the Recovery
Slamming back to the catch gives you no rest and makes the stroke jerky. The recovery should be about twice as long as the drive.
Fix: Think “slow back, fast forward.” Take your time returning to the catch. This controls your stroke rate and gives you a moment to breathe.
Lifting the Handle Too High
Pulling the handle to your neck or chin strains your shoulders.
Fix: Aim for a consistent path to your lower chest or upper abdomen. Your elbows should glide past your ribs.
Building Your First Workout
Now that you understand technique, let’s put it into practice. Start with technique sessions before adding intensity.
- Warm-Up (5 minutes): Row very easily, focusing on form. Mix in some arm stretches and torso twists.
- Technique Drills (5-10 minutes):
- Arms-only rowing for 1 minute.
- Arms and body swing for 1 minute.
- Quarter-slide rowing (short strokes) for 2 minutes.
- Full strokes with a pause at the finish for 2 minutes.
- Main Workout (10-20 minutes): Try a simple interval: Row with good form for 3 minutes, then rest for 1 minute of easy rowing. Repeat 3-5 times.
- Cool-Down (5 minutes): Row very lightly. Finish with static stretches for your hamstrings, back, and shoulders.
As you get more comfortable, you can increase the duration of your work intervals or try a steady 20-minute row. Consistency with good form is far more important than speed or damper setting.
Benefits of Proper Rowing Technique
When you row correctly, the benefits are incredible. You engage nearly 85% of your muscles in one smooth motion.
- Full-Body Conditioning: It works your legs, core, back, and arms all together.
- Low Impact: It’s gentle on your joints, making it sustainable for the long term.
- Efficient Cardio: It elevates your heart rate quickly for excellent cardiovascular health.
- Improved Posture: Strengthening your back and core muscles helps you sit and stand taller throughout the day.
FAQ: Your Rowing Questions Answered
How often should I use the rowing machine?
For beginners, 2-3 times per week is perfect. This gives your body time to adapt and your muscles to recover between sessions.
What is a good split time for beginners?
Don’t worry about split times at first. Focus entirely on rhythm and form. After a few weeks, a sustainable pace for a moderate workout might be between 2:30 and 3:00 per 500 meters.
Is it normal for my legs to hurt more than my arms?
Yes, this is actually a sign your doing it right! Your legs are the primary power source. If your arms or back are overly sore, check your technique for early arm pull or back rounding.
How do I breathe during the rowing stroke?
A simple pattern is to exhale during the powerful drive phase, and inhale during the relaxed recovery phase. Try not to hold your breath.
Can I lose weight by rowing?
Absolutely. Rowing is a highly effective calorie burner when combined with a balanced diet. Consistent workouts will contribute significantly to weight management goals.
Mastering the rowing machine takes patience. Start slow, film yourself to check your form, and prioritize smoothness over speed every single time. The results—a stronger, more resilient body—are well worth the effort.