How To Use Indoor Rowing Machine

Starting your fitness journey with an indoor rowing machine is a fantastic choice. This guide will show you exactly how to use indoor rowing machine correctly, ensuring you get a safe and effective full-body workout from day one.

Rowing is often called the perfect exercise because it works nearly every major muscle group. But to reap those benefits, proper form is absolutely essential. We’ll break down everything you need to know, from adjusting the machine to mastering the stroke sequence.

Before you take your first stroke, it’s crucial to understand the machine itself. Knowing the parts and how to set them up for your body is the foundation of good rowing.

Parts of the Rowing Machine

Let’s get familiar with the key components you’ll be interacting with:

Flywheel and Fan Cage: This is the front wheel that creates resistance. The damper lever controls the airflow to it.
Damper Lever: A dial numbered 1-10 (or 1-5 on some models) that adjusts how much air gets into the flywheel cage.
Handle and Chain: You’ll pull the handle attached to a chain or strap, which spins the flywheel.
Foot Plates and Straps: Adjustable plates where you secure your feet with the provided straps.
Seat and Rail: The seat rolls smoothly back and forth on a rail.
Monitor/Display: Tracks your workout data like time, distance, strokes per minute, and calories.

Setting Up the Machine Correctly

Proper setup prevents injury and makes rowing more efficient. Follow these steps every time.

Adjust the Foot Straps: Sit on the seat and slide your feet into the foot plates. The strap should go across the widest part of your foot, snug but not tight. Your heels should be able to lift comfortably.
Set the Damper: Think of the damper like the gears on a bike. A lower setting (1-4) feels like a lighter gear, good for endurance. A higher setting (7-10) is like a heavy gear, feeling harder each stroke. Most beginners should start between 3 and 5. This is not the same as resistance level on the monitor.
Check Your Foot Position: The ball of your foot should be over the pivot point of the foot plate. Your shins should be vertical when you lean forward from the hips.

The Four Phases of the Rowing Stroke

The rowing stroke is a continuous, fluid motion broken into four parts: the Catch, the Drive, the Finish, and the Recovery. Getting this sequence right is the most important thing you’ll learn.

1. The Catch (The Start 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—not rounded. Your shoulders should be slightly in front of your hips. Extend your arms straight out to grasp the handle.

2. The Drive (The Power Phase)

This is the work phase. Initiate the movement by pushing with your legs powerfully. Keep your arms straight and back firm. As your legs extend, lean your torso back to about the 11 o’clock position. Finally, pull the handle smoothly to your lower chest, just below the ribs.

3. The Finish (The End Position)

At the end of the drive, your legs are fully extended, your torso is leaning back slightly, and the handle is touching your body. Your elbows should point down and back, not out to the sides. This is a strong, braced position.

4. The Recovery (The Return)

This is the rest phase, and it’s the reverse of the drive. Extend your arms straight out from your body. Hinge forward from the hips, moving your torso over your legs. Once your hands clear your knees, bend your legs to slide the seat forward back to the catch position. The recovery should be about twice as long as the drive.

Common Mistakes to Avoid

Even with good intentions, it’s easy to develop bad habits. Watch out for these common errors.

Bending the Back (Rounding): Keep your spine in a neutral, strong position throughout the entire stroke. Don’t hunch your shoulders at the catch or over-arch at the finish.
Using Arms Too Early: The power order is always Legs, Hips, Arms. Don’t start pulling with your arms before you’ve pushed with your legs.
Rushing the Recovery: Slowing down the recovery gives your muscles a moment to breathe and ensures you set up properly for the next powerful drive. Don’t yank yourself forward.
Lifting Shoulders: Keep your shoulders relaxed and down, away from your ears, especially when you pull the handle in.
Rowing with a High Damper: Setting the damper to 10 does not make you a better rower. It often leads to poor form and slower times. Stick to a medium setting to focus on technique and speed.

Your First Beginner Workout

Now that you know the basics, it’s time to put it all together. Here’s a simple 20-minute session to get you started.

Warm-up (5 minutes): Row very slowly, focusing entirely on the stroke sequence. Don’t look at the monitor. Just think: “Legs, swing, arms… arms, swing, legs.” Aim for 18-20 strokes per minute.
Technique Practice (10 minutes): Row at a steady, comfortable pace. Check in with your body: Is my back straight? Am I pushing with my legs first? Try 5 minutes at 22 strokes per minute, then 5 minutes at 24 strokes per minute.
Cool-down (5 minutes): Gradually slow your stroke rate and power down. For the last minute, row as easily as possible, letting your heart rate come down. Finish with some gentle stretches for your hamstrings, back, and shoulders.

Understanding the Monitor Metrics

The monitor gives you feedback, but the numbers can be confusing. Here’s what to pay attention to:

Time/Distance: The basics for tracking your workout length.
Stroke Rate (SPM): Strokes Per Minute. For general fitness, 24-30 SPM is a good range. Higher rates are for sprinting.
Split Time (often /500m): This is your most important pace metric. It estimates how long it would take you to row 500 meters at your current pace. A lower number means you’re going faster (e.g., 2:30 is slower than 2:00).
Calories: An estimate of calories burned. This can vary between machines.

Building a Rowing Habit

Consistency is key. Start with 2-3 sessions per week, focusing on 15-20 minutes of good technique. Don’t worry about intensity initially. As you get more comfortable, you can add interval training or longer steady-state rows. Listen to your body and allow for rest days—your muscles need time to adapt and grow stronger.

Remember, everyone feels a bit uncoordinated at first. With a few sessions, the motion will become natural and rhythmic. The goal is to connect each movement smoothly, creating one powerful, flowing action. Paying attention to your form now will make you a much more effective rower in the long run.

FAQ Section

How long should a beginner use a rowing machine?

Start with 15-20 minute sessions, 2-3 times a week. Focus on form, not duration. You can gradually add 5-minute increments as your fitness improves.

Is rowing good for weight loss?

Yes, rowing is excellent for weight loss because it’s a highly efficient cardio and strength workout. It burns a significant number of calories and builds metabolically active muscle.

What is the proper technique for indoor rowing?

The proper technique follows the sequence: Catch (shins vertical, arms straight), Drive (push legs, then swing back, then pull arms), Finish (legs flat, lean back, handle at chest), Recovery (extend arms, hinge forward, then bend knees).

Can you get in shape by just rowing?

Rowing provides a exceptional full-body workout, targeting legs, core, back, and arms. For general fitness, it is highly effective on its own. For specific goals like maximum strength or flexibility, you might want to supplement it.

How do I set the resistance on a rower?

Use the damper lever, typically set between 3-5 for beginners. The real “resistance” comes from how hard you push with your legs. The monitor’s split time (/500m) is a better indicator of effort than the damper number.