Learning how to use gym rowing machine correctly is the key to a safe and effective workout. Many people rush on without mastering proper rowing technique, which can lead to poor results or even injury.
This guide will break down the rowing stroke into simple steps. We’ll cover the machine setup, the phases of the stroke, and common mistakes to avoid. By the end, you’ll row with confidence and power.
How To Use Gym Rowing Machine
A rowing machine, or ergometer, offers a fantastic full-body workout. It engages your legs, core, back, and arms all in one smooth motion. Understanding the machine’s parts is your first step.
The main components are the seat, the footplates, the handle, and the flywheel with its damper or resistance setting. The monitor tracks your time, distance, strokes per minute, and calories burned.
Setting Up the Machine Correctly
Before you start pulling, take a moment to adjust the machine to your body. This is crucial for safety and efficiency.
- Foot Straps: Place your feet so the strap goes over the widest part of your foot. The strap should be snug but not cutting off circulation. Your heels should be able to lift comfortably.
- Damper Setting: This is often confused with resistance. Think of it like a bike’s gears. A lower setting (1-3) feels like a light, fast boat on water. A higher setting (8-10) feels like a heavy, slow boat. Most coaches recommend a setting between 3-5 to learn proper technique.
- Monitor: Select “Just Row” or a similar option to begin. You can set specific workouts later.
The Four Phases of the Rowing Stroke
The rowing stroke is a continuous sequence. We break it into four parts: the Catch, the Drive, the Finish, and the Recovery. The order is vital: legs, then hips, then arms on the way out; arms, then hips, then legs on the way back.
1. The Catch (Starting Position)
This is where you prepare to push. Slide your seat forward until your shins are vertical. Lean your torso forward from the hips, keeping your back straight. Your shoulders should be slightly in front of your hips. Extend your arms to reach for the handle.
2. The Drive (The Power Phase)
This is where you apply force. It’s a single, explosive motion done in this strict order:
- Legs: Push through your heels, driving your legs down. Your arms and back remain straight, acting as a link.
- Hips: As your legs are almost straight, swing your torso back by opening your hips. Keep your core engaged.
- Arms: Finally, pull the handle straight into your lower chest, just below the ribs. Your elbows should go past your body.
3. The Finish (End Position)
At the end of the drive, your legs are flat, your torso is leaning back slightly (about 11 o’clock), and the handle is touching your body. Your shoulders should be down and relaxed, not hunched up by your ears.
4. The Recovery (The Return)
This is the relaxed return to the catch. It’s the exact opposite sequence of the drive, but slower. This gives you a moment to breathe.
- Arms: Extend your arms straight out, pushing the handle away from your body.
- Hips: Hinge forward from the hips, bringing your torso over your legs.
- Legs: Once the handle has cleared your knees, bend your legs and slide the seat forward to the catch position.
Common Technique Mistakes to Fix
Even experienced rowers can develop bad habits. Watch for these common errors.
- Rushing the Recovery: The recovery should be about twice as long as the drive. Slowing it down improves control and power.
- Bending Arms Early: This is called “shooting the slide.” You use your arms before your legs, which wastes energy. Remember: legs, then hips, then arms.
- Hunching the Back: Keep your back straight, not rounded, throughout the entire stroke. Engage your core to protect your spine.
- Lifting Shoulders: At the finish, don’t shrug your shoulders up to your ears. Keep them low and relaxed.
- Rowing with Just Arms: Over 60% of your power comes from your legs. If your arms are tired first, you’re not using your legs enough.
Creating an Effective Workout
Now that you know the technique, how do you structure a session? Always start with a 5-minute easy row to warm up your muscles.
For beginners, focus on technique over speed or distance. Try 20 minutes of steady rowing, concentrating on the stroke sequence. Keep your strokes per minute (stroke rate) low, around 18-24.
As you progress, you can add interval training. For example, row hard for 1 minute, then easy for 1 minute, and repeat 10 times. This builds both endurance and power.
Always finish with a 5-minute cool-down of light rowing and some stretching for your hamstrings, back, and shoulders.
Benefits of Regular Rowing
Mastering the rower opens up a world of fitness benefits. It’s a low-impact exercise, making it gentle on your joints compared to running.
It builds cardiovascular endurance and muscular strength simultaneously. You’ll work nearly every major muscle group, which can help with overall calorie burn and body composition.
Consistent rowing can also improve posture by strengthening the back and core muscles. It’s a highly efficient way to get a complete workout in a short amount of time.
FAQ Section
How do I use a rowing machine at the gym for the first time?
Start by adjusting the foot straps and damper (set it to 3-5). Sit tall, strap your feet in, and grab the handle. Practice the stroke sequence slowly: legs, hips, arms, then arms, hips, legs. Don’t worry about speed.
What is the proper form for a rowing machine?
Proper form means a straight back, sequenced movement (legs-body-arms on drive), and a controlled recovery. Avoid rounding your back or pulling with your arms too early.
How should a beginner start on a rower?
Beginners should focus entirely on technique for the first few sessions. Row for short periods (10-15 mins) at a slow, steady pace. Use a mirror or ask a coach to check your form.
What damper setting should I use on a Concept2 rower?
The damper is not resistance level. A setting between 3 and 5 is best for most workouts. This simulates the feel of a boat on water and allows for good technique. Higher numbers don’t mean a better workout.
Why are my legs not tired after rowing?
If your legs aren’t tired, you’re likely pulling with your arms and back too much. Concentrate on pushing with your legs first during the drive phase. They should be the primary source of power.
Remember, consistency is more important then perfection when your starting out. Pay attention to how your body feels, and focus on one technique point at a time. With practice, the smooth, powerful motion of rowing will become second nature, and you’ll be well on your way to mastering this exceptional piece of gym equipment.