Want to get a full-body workout that builds strength and cardio at the same time? Learning how to rowing machine properly is the key to making that happen. A proper rowing technique maximizes your results and keeps you safe from injury. It turns a simple pull into a powerful, efficient movement that works nearly every major muscle group.
Many people hop on the rower and just start yanking on the handle. This common mistake leads to frustration, back pain, and a less effective workout. This guide breaks down the technique into simple, manageable steps. You’ll learn the correct form from your feet to your hands.
How to Rowing Machine Properly
Rowing is a rhythmic, continuous motion. It’s best understood by breaking it into four distinct phases: the Catch, the Drive, the Finish, and the Recovery. The magic happens when you link these phases smoothly together. Think of it as a dance where your legs, core, and arms work in a precise sequence.
First, let’s get your machine set up correctly. Your foot straps should be snug across the widest part of your foot, right over the laces. The strap shouldn’t cut off circulation, but your heel should not lift easily. Set the damper or resistance level. A common misconception is that higher is better. For technique practice, a setting of 3-5 (or a drag factor of 115-135 for indoor rowers with monitors) is ideal. It simulates the feel of moving a boat through water.
The Four Phases of the Rowing Stroke
Here is the breakdown of each phase of the stroke. Master each one individually before stringing them together.
1. The Catch (The Starting Position)
This is where you prepare to apply power. Your body is compact and ready to spring forward.
* Slide your seat forward until your shins are vertical. Don’t let your knees go past your toes.
* Lean your torso forward from the hips, keeping your back straight and core engaged. Don’t round your shoulders.
* Extend your arms straight out, gripping the handle comfortably. Your shoulders should be relaxed, not hunched up by your ears.
2. The Drive (The Power Phase)
This is where you apply force. The order is critical: Legs, then Body, then Arms.
* Legs First: Push through your heels, driving your legs down to straighten them. This is the strongest part of your body, so use them for the initial burst of power. Your arms should still be straight.
* Swing Back: Once your legs are almost straight, swing your torso back by hinging at the hips. Keep your core tight and back flat.
* Arms Last: Finally, pull the handle straight into your lower chest, just below the ribs. Your elbows should glide past your body.
3. The Finish (The End Position)
This is the moment of full contraction before you return.
* Your legs are fully extended.
* Your torso is leaning back slightly (about 11 o’clock), with a strong, straight back.
* The handle is touching your torso, with your elbows bent and hands level.
* Your shoulders should be down and relaxed, not shrugged.
4. The Recovery (The Return)
This is the rest phase. You return to the catch in the exact reverse order: Arms, Body, then Legs.
* Arms Away: Extend your arms straight out, pushing the handle away from your chest.
* Body Over: Once your arms are straight, hinge forward from the hips, bringing your torso over your legs.
* Bend Knees: Finally, once your hands have cleared your knees, bend your legs to slide the seat forward to the catch position. This sequence allows you to breathe and prepare for the next powerful drive.
Common Rowing Mistakes and How to Fix Them
Even with the best intentions, errors creep in. Here’s what to watch for.
* Using Your Arms Too Early: This is the biggest mistake. It wastes your leg power and strains your back. Fix: Practice “legs-only” rowing. Keep your arms straight and body leaned forward, and only use your legs to drive and recover for a few minutes.
* Rounded Back (Spine Curling): Rounding your back, especially at the catch or finish, puts discs at risk. Fix: Focus on keeping a proud chest and neutral spine. Imagine a straight line from your tailbone to the base of your skull.
* Rushing the Recovery: Slamming back to the catch ruins rhythm and control. Fix: The recovery should be about twice as long as the drive. Aim for a 1:2 ratio. Drive hard, recover slowly and controlled.
* Lifting the Handle: Pulling the handle up to your chin or face. Fix: Visualize pulling the handle in a straight, horizontal line to your sternum. Keep your wrists flat.
* Rowing with a Low Stroke Rate: Many beginners row too slow, making the workout feel jerky. Fix: For a steady workout, aim for 20-28 strokes per minute. The monitor is your friend here.
Your Step-by-Step Practice Plan
Don’t try to do everything at once. Follow this plan to build muscle memory.
1. The Sequence Drill (5 minutes): Sit on the machine without strapping your feet in. Practice the arm-body-legs sequence of the recovery, and the legs-body-arms sequence of the drive slowly and without pulling. This teaches the coordination.
2. Arms-Only Rowing (2 minutes): Strap in. With your legs straight and torso upright, row using only your arms. Focus on a smooth pull and release.
3. Arms & Body Rowing (2 minutes): Add the body swing. From the finish, swing your body forward as you extend your arms, then swing back and pull with your arms.
4. Quarter-Slide Rowing (3 minutes): Now add a little leg bend. Only slide your seat a quarter of the way forward. Practice the full sequence with this limited leg movement.
5. Full Stroke Rowing (5 minutes): Finally, incorporate the full leg slide. Focus on a smooth, continuous motion. Drive hard on the drive, relax on the recovery.
Incorporating the Rower into Your Workouts
Once your technique feels solid, you can use the rower effectively.
* Warm-Up: 5-10 minutes of easy rowing at a low stroke rate (18-22 spm) is a perfect full-body warm-up.
* Steady-State Cardio: Row for 20-30 minutes at a consistent, moderate pace where you can hold a conversation. This builds aerobic endurance.
* Interval Training: This is where you see major gains. Try 8 rounds of 500 meters of hard rowing with 1 minute of rest, or 30 seconds of all-out effort followed by 60 seconds of easy rowing, repeated 10 times.
* Strength Endurance: Set the damper a bit higher (5-7) and do low-stroke-rate power pieces (16-20 spm), focusing on pushing hard with your legs on each stroke.
Always remeber to cool down with 5 minutes of easy rowing and follow up with some stretching for your hamstrings, back, and shoulders.
FAQ: Your Rowing Technique Questions Answered
Q: How tight should my foot straps be?
A: Snug, but not cutting off circulation. Your heel might lift slightly at the catch, but the strap should hold your foot securely during the drive.
Q: What damper setting should I use?
A: For most general fitness, 3-5 is perfect. Higher settings (like 10) feel heavier but don’t necessarily mean a better workout—they often lead to worse form and slower times. Think of it like bike gears; a moderate gear lets you maintain a good, fast rhythm.
Q: Why do my legs tire out so quickly?
A: That’s normal! It means you’re using them correctly. Rowing is a leg-dominant exercise. As your fitness improves, you’ll be able to sustain the power longer.
Q: How can I breathe properly while rowing?
A: Exhale during the powerful drive phase, and inhale during the relaxed recovery. A common pattern is one full breath per stroke. Don’t hold your breath.
Q: My lower back feels sore after rowing. What am I doing wrong?
A: This often comes from rounding your back or using your back muscles instead of your legs to initiate the drive. Focus on keeping a neutral spine and pushing with your legs first. If pain persists, consult a professional.
Q: Is it better to row fast or row with more power?
A: Power first, speed second. A strong, technically sound stroke at a lower rate (e.g., 22 spm) is far more effective and sustainable than a weak, sloppy stroke at 32 spm. The monitor’s split time (how long it takes to row 500m) is the best measure of your power output.
Mastering the rowing machine is a skill that pays off for a lifetime of fitness. By focusing on the proper sequence and avoiding common pitfalls, you’ll turn the rower into your most versatile and rewarding piece of gym equipment. Start slow, be patient with your progress, and soon you’ll be rowing with power and grace.