Learning how to use a rowing machine is the first step to a fantastic full-body workout. It’s efficient and effective, but proper form is essential to get the benefits and avoid injury.
This guide will walk you through everything from setup to your first perfect stroke.
How to Use a Rowing Machine
Using a rowing machine correctly involves a coordinated, four-part movement. Think of it as a smooth, continuous motion rather than separate steps. The classic rhythm is: legs, core, arms, then arms, core, legs.
Understanding the Machine Parts
Before you start, know your equipment. The main parts are the seat, footplates, handle, and the monitor or flywheel. The footplates have straps to secure your feet. The handle is attached to the chain or strap that connects to the resistance mechanism.
Adjust the foot straps so they fit snugly over the widest part of your foot. You should be able to slide your heel out easily, but your foot shouldn’t lift during the drive phase.
The Four Phases of the Rowing Stroke
Each stroke is broken down into the catch, the drive, the finish, and the recovery. Mastering this sequence is the key to good rowing.
1. The Catch (Starting Position)
This is where you begin each stroke. Slide your seat forward until your shins are vertical. Lean your torso slightly forward from the hips, keeping your back straight. Your arms should be straight out in front of you, shoulders relaxed.
- Knees are bent, shins vertical.
- Back is straight, not rounded.
- Arms are extended, grip is firm but not tight.
2. The Drive (The Power Phase)
This is where you apply power. Push with your legs first, driving your feet into the footplates. As your legs straighten, swing your torso back to about 1 o’clock. Finally, pull the handle smoothly to your lower chest.
- Push with your legs powerfully.
- Swing your torso back as legs near extension.
- Pull the handle to your lower ribs, elbows going back.
3. The Finish (End Position)
At the finish, your legs are fully extended. Your torso is leaning back slightly, with a strong core. The handle is lightly touching your body just below the chest. Your shoulders should be down, not hunched.
4. The Recovery (Returning to Start)
This is the rest phase. Reverse the sequence: extend your arms away from your body first. Then hinge forward from the hips, moving your torso over your legs. Finally, bend your knees to slide the seat forward back to the catch.
- Arms away first.
- Then hinge forward from hips.
- Then bend knees to slide forward.
Setting Up Your Workout
Most machines have a damper or resistance setting. This adjusts how much air flows into the flywheel. A higher setting feels heavier but isn’t necessarily better. Think of it like bicycle gears.
A damper setting of 3-5 is often recommended for a good balance. It mimics the feel of water. The monitor tracks your workout. Key metrics to watch include:
- Time: How long you’ve been rowing.
- Distance: Meters you’ve covered.
- Split Time: Your pace per 500 meters.
- Stroke Rate: How many strokes you take per minute (SPM).
Common Mistakes to Avoid
Even experienced rowers can develop bad habits. Here’s what to watch out for:
Rushing the Recovery
Sliding forward too quickly is a common error. The recovery should be about twice as long as the drive. This gives you time to breath and prepare for the next powerful drive.
Using Your Arms Too Early
This is called “arm pulling.” Remember the sequence: legs, then body, then arms. If you bend your arms before your legs are done driving, you lose most of your power.
Rounding Your Back
Keep your back straight, especially at the catch. A rounded spine can lead to injury. Think about keeping your chest up and shoulders back throughout the stroke.
Creating a Beginner Routine
Start with technique, not intensity. Here’s a simple plan for your first few weeks:
- Week 1-2: Technique Practice. Row for 5-10 minutes, focusing only on the stroke sequence. Don’t worry about speed or power.
- Week 3: Steady State. Try 3 sets of 5 minutes rowing at a comfortable pace, with 1 minute of rest between sets.
- Week 4: Building Endurance. Aim for a continuous 15-20 minute row at a pace where you can hold a conversation.
Always begin with 5 minutes of dynamic stretching (like leg swings and arm circles) and end with 5 minutes of light rowing and static stretches.
Benefits of Regular Rowing
Rowing is a standout exercise for several reasons. It works nearly every major muscle group in your body—legs, core, back, and arms. It’s also a superb cardiovascular workout, improving heart and lung health.
Because it’s low-impact, it’s gentle on your joints compared to running. This makes it a sustainable option for long-term fitness. You’ll also build muscular endurance and can improve your posture by strengthening your back.
FAQ: Your Rowing Questions Answered
How often should I use the rowing machine?
For beginners, 2-3 times per week is a great start. This allows for recovery days. As you get fitter, you can increase frequency to 4-5 times, mixing hard and easy sessions.
What’s a good distance or time for a beginner?
Start with time-based goals, like 10-15 minutes. As you progress, you can aim for distance, like 2000 meters. Consistency is more important than a single long session.
Is rowing good for weight loss?
Yes, absolutely. Rowing burns a significant number of calories because it uses so many muscles. Combine regular rowing workouts with a balanced diet for effective weight management.
Why do my legs tire before my arms?
This is normal and correct! About 60% of the power should come from your legs. If your arms are tiring first, check your sequence—you might be pulling with your arms to early.
Can I use the rower if I have back pain?
With proper form, rowing can actually strengthen your back. However, if you have an existing condition, consult a doctor or physical therapist first. Avoid rounding your back during the stroke.
Starting with good technique is the best investment you can make in your rowing journey. Take it slow, focus on the rhythm, and the power and endurance will follow. Remember to listen to your body and enjoy the ride.