How To Row On A Rowing Machine Properly

Learning how to row on a rowing machine properly is the single most important thing you can do for your fitness and results. Mastering the correct technique prevents injury and makes every workout more effective.

This guide breaks down the rowing stroke into simple parts. We’ll cover the setup, the movement sequence, and common errors. You’ll learn how to engage the right muscles and get a full-body workout that’s both challenging and safe.

The rowing stroke is a continuous, fluid motion. It’s often described in four parts: the catch, the drive, the finish, and the recovery. Thinking of it as one smooth action, rather than separate stops, is key.

Proper form connects your leg power with your upper body. This sequence maximizes the machines potential and protects your back. Let’s start with how you set up before you even take your first pull.

Setting Up the Machine Correctly

First, adjust the foot stretchers. The strap should go across the widest part of your foot. Your feet should be snug but not overtightened.

Next, set the damper or resistance. This is a common point of confusion. A higher damper setting (like 10) does not mean a harder workout—it just feels heavier.

For a true simulation of water resistance, set the damper between 3 and 5.
Beginners should start at a 3 or 4. This allows you to learn the rhythm without straining.
The monitor shows a “drag factor” for more precision. Ask a coach or consult your machine’s manual to find your ideal range.

Finally, grab the handle with a relaxed grip. Don’t white-knuckle it! Hook your fingers over the bar. Your wrists should stay flat and neutral throughout the stroke.

The Four Phases of the Rowing Stroke

Now, let’s walk through each phase step-by-step. Sit tall at the front of the machine with your shins vertical and arms straight. This is your starting position, known as the catch.

1. The Catch

This is the starting position. From here, you’ll initiate the drive.

Shins are vertical, not leaning past your toes.
Shoulders are relaxed and slightly in front of your hips.
Back is straight, with a slight forward lean from the hips.
Head is up, looking forward.
Arms are straight, reaching forward.
Grip is light on the handle.

2. The Drive

This is the power phase. The order of movement is critical: legs, then body, then arms.

Legs Press: Push through your heels, driving your legs down. Your arms stay straight, and your back holds its position.
Body Swings: Once your legs are almost straight, swing your torso back by hinging at the hips. Engage your core.
Arms Pull: Finally, bend your elbows and pull the handle to your lower chest, just below the ribs. Your wrists stay flat.

3. The Finish

This is the end of the drive, where you momentarily pause.

Legs are fully extended.
Body is leaning back slightly (about 11 o’clock).
Handle is lightly touching your torso, elbows pointing down and back.
Shoulders are down, not hunched up by your ears.

4. The Recovery

This is the rest phase, where you return to the catch. The sequence reverses: arms, body, then legs.

Arms Extend: Straighten your arms to push the handle away from your body.
Body Swings: Hinge forward from the hips, bringing your torso over your legs.
Legs Bend: Once the handle has cleared your knees, bend your legs 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 breathe and prepare for the next powerful drive.

Common Technique Mistakes to Avoid

Even experienced rowers can develop bad habits. Watch out for these common errors.

Rushing the Slide

This means moving too fast on the recovery. It wastes energy and ruins your rhythm. Focus on a controlled, smooth return to the catch. The drive should be fast and powerful; the recovery should be slow and steady.

Using Your Arms Too Early

Pulling with your arms before you’ve used your legs is a major power leak. Remember the sequence: legs, body, arms. Your arms are just the final connection, not the main engine.

Rounding Your Back

This often happens at the catch when you reach to far forward. Keep your back straight and core engaged throughout the entire stroke. Think “chest up” and pivot from the hips.

Lifting the Handle Too High

At the finish, the handle should come to your lower chest. Pulling it up to your chin or neck strains your shoulders and wastes motion. Keep those elbows in and pull in a straight, horizontal line.

Building a Effective Workout

Now that you know how to row on a rowing machine properly, let’s put it into practice. Start with technique drills before adding intensity or duration.

A great beginner session is interval training. It breaks the workout into manageable pieces.

Warm-up: 5 minutes of easy rowing, focusing on form.
Main Set: 8 intervals of 1 minute of rowing at a moderate pace, followed by 1 minute of complete rest or very slow rowing.
Cool-down: 5 minutes of easy rowing, letting your heart rate come down.

As you get more comfortable, you can increase the work interval time or reduce the rest. Pay attention to the monitor’s metrics. Stroke rate (how many strokes per minute) is useful; for endurance pieces, aim for 18-24 strokes per minute.

Consistency with good form is far better than sporadic, powerful pulls with bad technique. Your body will thank you in the long run, and your workouts will become more enjoyable and effective.

FAQ: Your Rowing Technique Questions

How do I row correctly on a rowing machine?
Follow the legs-body-arms sequence on the drive, and the arms-body-legs sequence on the recovery. Keep your back straight and movements smooth.

What is the proper rowing form?
Proper form involves a strong leg drive, a controlled body swing, and a firm arm pull, all connected in one fluid motion. Avoid rounding your back or rushing.

How can I improve my rowing technique?
Practice technique drills, like legs-only rowing or arms-only rowing. Film yourself to check your form, or ask a coach for feedback. Focus on one part of the stroke at a time.

Is a higher resistance setting better?
Not usually. A lower damper setting (3-5) often leads to better technique and a more sustainable workout. It mimics the feel of a boat on water more accurately.

Why does my lower back hurt after rowing?
This is often due to rounding the back during the stroke or using your back muscles instead of your legs. Re-check your form, especially the initial leg drive and keeping your core tight.

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 and allows you to maintain power.

Mastering the rowing machine takes patience, but the payoff is huge. You’ll build strength, improve your cardio, and gain confidence with every stroke. Remember, quality of movement always comes before speed or power. Now you have the knowledge to row effectively and safely for years to come.