Learning how to use a rowing machine correctly is the key to a safe and effective workout. Doing it wrong can lead to frustation or even injury, so getting the form right from the start is crucial.
This guide breaks down the proper technique into simple steps. We’ll cover the setup, the rowing stroke sequence, and common mistakes to avoid. You’ll be rowing with confidence in no time.
How To Use A Rowing Machine Correctly
Correct rowing is a smooth, continuous motion. It’s often described in four parts: the catch, the drive, the finish, and the recovery. Think of it as a push with your legs first, not a pull with your arms.
Step 1: Setting Up the Machine
Before you start, you need to adjust the machine to fit your body. This makes a huge difference in your comfort and power.
- Foot Straps: Adjust the foot straps so the strap crosses over the widest part of your foot. Your heels should be able to lift comfortably. Don’t strap them in too tight right away.
- Damper Setting: This is like the gears on a bike. A lower setting (1-3) feels lighter, like rowing on smooth water. A higher setting (8-10) feels heavier, like rowing through mud. Most people should start between 3 and 5 for a good workout.
- Monitor: Familiarize yourself with the basic display. You’ll usually see time, distance, strokes per minute (SPM), and split time (how long it would take to row 500 meters).
Step 2: The Four Phases of the Rowing Stroke
Master this sequence. Practice it slowly without using the monitor first.
1. The Catch (Starting Position)
This is where you begin. Slide forward on the seat until your shins are vertical. Lean forward slightly from the hips, keeping your back straight. Your arms should be straight out in front, shoulders relaxed.
2. The Drive (The Power Phase)
This is where you generate power. Do these motions in order:
- Push with your legs: Drive your feet into the footplates, pressing your legs down. This is about 60% of your power.
- Swing your back: Once your legs are almost straight, hinge your torso backward to about the 11 o’clock position.
- Pull with your arms: Finally, bend your elbows and pull the handle straight to your lower chest, just below the ribs.
3. The Finish (End Position)
Your legs are now extended, your torso is leaning back slightly, and the handle is touching your body. Your elbows should be pointed down and behind you, with your wrists flat. This is a strong, engaged position.
4. The Recovery (Returning to Start)
This is the reverse of the drive. Move in the opposite order to slide back to the catch.
- Extend your arms: Straighten your arms out past your knees.
- Swing your torso forward: Hinge from the hips to bring your body over your legs.
- Bend your knees: Once the handle has cleared your knees, allow your knees to bend and slide the seat forward to the catch.
Step 3: Putting It All Together
The motion should be fluid. The drive is powerful and quick. The recovery is slow and controlled, about twice as long as the drive. This rhythm gives you time to breathe and prepares you for the next powerful stroke.
- Drive (Fast): 1 count
- Recovery (Slow): 2 counts
Common Mistakes and How to Fix Them
Everyone makes errors when they start. Here’s what to watch for.
Mistake 1: Using Your Arms Too Early
This is the most common error. You pull with your arms before pushing with your legs. This wastes your strongest muscles.
Fix: Think “legs, body, arms” on the drive. Practice legs-only strokes for a minute to get the feel.
Mistake 2: Rounded Back (Hunching)
Rounding your shoulders or lower back, especially at the catch, puts your spine at risk.
Fix: Keep your chest up and core engaged throughout the entire stroke. Imagine keeping a proud, tall posture.
Mistake 3: Rowing Too Fast (Rushing the Slide)
Slamming into the catch on the recovery wastes energy and can cause you to lose form. Your strokes per minute (SPM) should generally be between 24-30 for steady workouts.
Fix: Control your recovery. Slide forward smoothly, don’t let the machine pull you.
Mistake 4: Leaning Too Far Back
Leaning past 11 o’clock at the finish puts strain on your lower back and doesn’t add much power.
Fix: Stop leaning back when your torso is perpendicular to your legs. A slight lean is enough.
Creating a Beginner Workout
Now that you know the form, here’s a simple plan to get started.
- Warm-up: Row easily for 5 minutes at 20 strokes per minute (SPM). Focus solely on technique.
- Technique Drills: Spend 5 minutes doing drills: 10 strokes legs only, 10 strokes legs and body swing, then full strokes.
- Main Set: Row for 10-15 minutes at a pace where you can hold a conversation. Try to maintain a consistent split time.
- Cool-down: Row easily for 5 minutes, letting your heart rate come down. Follow with some light stretching.
Safety Tips and Maintenance
Taking care of yourself and the machine ensures longevity and prevents injury.
- Always strap your feet in securely before starting.
- Keep your strokes controlled; don’t let the handle fly out of your hands.
- Wipe down the machine after use, especially the seat rail and handle.
- Check the moniter batteries and the chain or strap for wear periodically.
FAQ Section
How long should I use a rowing machine for a good workout?
A good starting point is 20-30 minutes, including warm-up and cool-down. Quality of strokes is more important than duration when you begin.
What muscles does a rowing machine work?
It’s a full-body workout. It primarily targets your legs (quads, hamstrings, glutes), back (lats), and core. It also works your arms and shoulders.
Is rowing good for weight loss?
Yes, rowing is an excellent cardio exercise that burns a significant number of calories. Combined with a healthy diet, it is very effective for weight management.
What’s the proper way to hold the rowing machine handle?
Use a loose, hook-like grip. Your fingers should be over the handle, and your thumbs under it. Don’t grip too tightly to avoid forearm strain.
How can I improve my rowing technique?
Film yourself from the side and compare it to instructional videos. Many gyms also offer quick technique checks. Consistent, mindful practice is the best method.
What is a good damper setting for beginners?
Start with a setting of 3-5. This provides enough resistance to learn the connection without being so heavy it forces bad form. It’s not about the highest number.
Remember, mastering how to use a rowing machine correctly takes practice. Be patient with yourself and focus on one part of the stroke at a time. With consistent effort, you’ll develop a strong, efficient, and safe rowing technique that provides a fantastic workout for years to come.