Learning how to use a rowing machine properly is the single most important thing you can do for your fitness and safety. Mastering proper rowing technique turns a good workout into a great one, preventing injury and maximizing results.
It looks simple, but rowing is a coordinated full-body movement. Many people make the mistake of pulling mostly with their arms. When you get it right, you’ll feel it in your legs, core, and back, not just your biceps. This guide breaks down the technique into simple steps you can follow.
How to Use a Rowing Machine Properly – Mastering Proper Rowing Technique
Proper rowing form follows a natural rhythm: legs, then body, then arms on the pull; and arms, body, then legs on the return. Think of it as a sequence, not one motion. Let’s get into the details.
The Four Parts of the Stroke
Every rowing stroke has four phases. Understanding these makes the whole movement easier to learn.
- The Catch: This is the starting position. You’re close to the machine with shins vertical, arms straight, and shoulders relaxed.
- The Drive: This is the powerful part. You push with your legs first, then swing your torso back, and finally pull your arms to your chest.
- The Finish: You’re leaning back slightly with legs flat, handle at your lower ribs, and elbows pointing behind you.
- The Recovery: This is the rest phase. You extend your arms, hinge your torso forward, and then bend your knees to slide back to the catch.
Step-by-Step Technique Breakdown
Follow these steps slowly at first. Speed comes later, after consistency.
1. Setting Up and The Catch Position
First, strap your feet in so the strap goes over the ball of your foot. Your heels can lift here, that’s normal. Sit tall with a straight back. Grab the handle with a loose, overhand grip. Roll forward until your shins are vertical. This is the catch.
2. The Drive: Power Application
This phase generates speed. Initiate everything by pushing the floor away with your legs. Keep your arms straight and back strong.
- Legs Push: Press through your entire foot, driving your seat backward. Your body stays in the forward-leaning position.
- Body Swing: Once your legs are almost straight, hinge at your hips to swing your torso back. This uses your core.
- Arms Pull: Finally, bend your elbows to pull the handle to your lower ribs. Your elbows should glide past your body.
3. The Finish Position
At the end of the drive, you should be in a strong, controlled position. Your legs are extended, you’re leaning back slightly (about 45 degrees), and the handle is lightly touching your torso. Your shoulders should be down, not hunched.
4. The Recovery: Returning to Start
This is the exact opposite sequence of the drive. It’s a controlled, smooth motion back to the catch.
- Arms Extend: Straighten your arms quickly, sending the handle away from your chest.
- Body Hinges: Once your hands pass your knees, hinge forward from your hips, bringing your torso over your thighs.
- Legs Bend: Finally, once your body is set, bend your knees and slide the seat forward to the catch position.
Common Mistakes and How to Fix Them
Even experienced rowers can develop bad habits. Here’s what to watch for.
Mistake 1: Using Arms Too Early
This is the most common error. You lose the power from your legs. Fix: Practice “legs-only” rowing. Keep your arms straight and body leaned forward, only using your legs to push and recover.
Mistake 2: Rushing the Recovery
Slamming back to the catch makes the stroke inefficient. Fix: The recovery should be about twice as long as the drive. Think “slow back, fast forward.”
Mistake 3: Hunching the Back
Rounding your shoulders or lower back can lead to pain. Fix: Focus on sitting tall with a proud chest throughout the entire stroke. Engage your core.
Mistake 4: Shooting the Butt Too Early
This is when your seat moves before your shoulders on the drive. Fix: Think of keeping your shoulders in front of your hips until your legs are mostly down.
How to Structure Your Rowing Workout
Technique is key, but you also need a plan. Here’s how to build a effective session.
Warm-Up (5-10 minutes)
- Row very easily for 3-5 minutes, focusing on form.
- Add 10-15 slow strokes of legs-only, then arms-only, to activate muscles.
- Do some dynamic stretches like torso twists and arm circles.
The Main Workout
Start with intervals. For example:
- Row hard for 1 minute, then easy for 1 minute. Repeat 8 times.
- Focus on maintaining perfect form even when you get tired.
As you get fitter, you can try longer steady-state pieces, like 20 minutes at a consistent pace.
Cool-Down (5 minutes)
- Row very lightly to bring your heart rate down.
- Stretch your hamstrings, glutes, back, and shoulders afterward.
Understanding the Monitor
The monitor gives feedback, but don’t obsess over it initially. The two main metrics are:
- Stroke Rate (s/m): This is how many strokes you take per minute. For most workouts, aim for 24-30 s/m. Higher rates are for sprinting.
- Split Time (/500m): This tells you how fast you’d row 500 meters at your current pace. A lower number means you’re going faster.
When your just starting, ignore the split and focus on a smooth stroke at a low rate, like 22 s/m. Speed will come.
Benefits of Proper Rowing Technique
Doing it right isn’t just about avoiding injury. The benefits are huge.
- Full-Body Workout: You engage nearly 85% of your muscles, from legs to core to back and arms.
- Low Impact: It’s easy on your joints, making it sustainable for the long term.
- Cardio and Strength: It builds endurance and muscular strength simultaneously.
- Efficiency: You’ll get a better workout in less time, burning more calories with correct form.
FAQ Section
How often should I use the rowing machine?
For beginners, 2-3 times per week is perfect. This gives your body time to recover and adapt to the new movement pattern.
What are some good rowing machine workouts for beginners?
Start with time-based workouts, not distance. Try 5 minutes of rowing, 1 minute of rest, repeated 3 times. Focus entirely on your technique during each minute of work.
How do I prevent my hands from getting blisters?
Use a light grip. Your fingers should hook over the handle, not your palm. Calluses will form, but blisters mean your gripping too tight or there’s friction.
Is rowing good for weight loss?
Absolutely. Because it uses so many muscles, it’s a highly effective calorie-burner. Consistency with your workouts and a healthy diet are key.
What is the proper way to adjust the damper setting?
The damper controls air flow, not resistance. A setting of 3-5 is best for most people. It simulates the feel of a boat on water. Higher is not necessarily better.
Mastering the rowing machine takes practice, but it’s worth the effort. Start each session with a few minutes of slow, technical rowing to reinforce the sequence. Listen to your body, and prioritize smooth movement over raw power. With patience, the rhythm will become second nature, and you’ll have a incredibly effective tool for lifelong fitness.