Ever glanced at the row machine at the gym and wondered if you’re using it right—or what all the fuss is about? You’re not alone. Rowing machines pack a full-body workout into one sleek piece of equipment, but improper form can lead to frustration or even injury.
In this article, we’ll break down exactly how to use a rowing machine safely and effectively, plus offer tips to make each workout count. Let’s get rowing!
Related Video
How to Do a Row Machine: A Comprehensive Guide
If you’re looking for a powerful, low-impact workout that targets your entire body, mastering the rowing machine is a smart move. Whether you’re new to the gym or an experienced athlete, rowing machines—also called ergometers or ergs—can help build strength, endurance, and cardiovascular fitness when used with proper form. This guide walks you through everything you need to know to use a rowing machine correctly, maximize its benefits, and steer clear of common mistakes.
Understanding the Rowing Machine
A rowing machine simulates the action of rowing a boat. It works nearly every major muscle group, making it a top pick for full-body workouts. Rowing is unique because it combines aerobic exercise with resistance training while placing minimal stress on your joints.
Major Benefits of Rowing Machine Workouts
- Engages upper and lower body muscles simultaneously.
- Improves cardiovascular endurance.
- Burns a high number of calories.
- Low impact on joints compared to running or jumping.
- Supports weight loss, muscle toning, and overall fitness.
Step-by-Step: How to Use a Rowing Machine Properly
Proper technique ensures you get the most out of your workout and protects you from injury. Think of each stroke as a combination of four phases: the Catch, the Drive, the Finish, and the Recovery. Let’s break it down:
1. The Setup
Before you start rowing, get your machine ready:
- Foot Placement: Adjust the footplates so the strap sits across the balls of your feet. Secure your feet snugly.
- Grip: Hold the handle comfortably with both hands, about shoulder-width apart. Your wrists should stay neutral, not bent.
- Seat and Display: Sit up tall on the seat with your shins vertical, knees bent, and weight balanced.
2. The Four Phases of the Rowing Stroke
1. The Catch
- Sit at the front of the machine, knees bent and shins vertical.
- Lean slightly forward at the hips, keeping your back straight.
- Shoulders relaxed, arms straight holding the handle.
2. The Drive
- Start by pushing firmly with your legs.
- Once your legs are almost straight, lean your upper body back slightly (about 11 o’clock position), hinging at the hips.
- Pull the handle toward your lower ribs with your arms, keeping elbows relaxed and close to your body.
3. The Finish
- At this end position, legs are straight, core engaged, and you’re leaning slightly back.
- The handle is at your lower ribs or upper abdomen.
- Wrists are straight, elbows drawn back beside your torso—not flaring out.
4. The Recovery
- Extend your arms forward first.
- As your arms straighten, hinge forward from your hips to return your torso to an upright position.
- Once the handle passes your knees, bend your legs to slide the seat forward.
- Return to the catch position, ready to begin your next stroke.
3. Common Rowing Technique Tips
- Sequence matters: Arms extend first, then hinge forward, THEN bend your knees.
- Keep a straight back: Avoid hunching or rounding your shoulders.
- Smooth movements: Make your stroke fluid and controlled, not jerky.
- Relax your grip: Don’t squeeze the handle tightly—think of it as holding a baby bird.
Common Mistakes to Avoid
Even experienced gym-goers can slip into poor form. Look out for these errors:
- Rounding the back: Maintains tension on the spine, risking injury.
- Bending the arms too early: Power in the drive comes mainly from your legs and hips—not your arms.
- Slouching shoulders: Keep them down and relaxed, not shrugged toward your ears.
- Leaning back too far at the finish: Over-leaning strains your lower back.
- Flying seat syndrome: If your seat shoots back before your hands, your sequencing is off—drive with the legs first.
Tips and Best Practices for Rowing Success
Getting the technique right is just the start. Here are further pointers to help you get the most from your rowing workouts:
Warm Up and Cool Down
- Begin every session with 5-10 minutes of easy rowing to warm up your muscles.
- End with a similar cooldown to aid recovery and reduce muscle soreness.
Start Slow and Focus on Form
- Don’t chase speed or resistance at the beginning. Solidify your technique with slower, intentional strokes.
Monitor Your Progress
- Most rowing machines track strokes per minute (SPM), distance, and time. Start around 20-28 SPM until you’re comfortable.
- Set simple goals, like distance rowed or time spent rowing, before increasing intensity.
Adjust Resistance Wisely
- Many machines have adjustable resistance (damper) settings. Start at a moderate setting (around 3-5) rather than maxing it out. High resistance doesn’t always mean better results—it can sacrifice your form.
Listen to Your Body
- Expect to feel muscles working, not pain. If you feel discomfort in your back or wrists, check your form.
Stay Hydrated and Maintain Posture
- Drink water before, during, and after rowing.
- Check your posture throughout to avoid fatigue or slouching.
What Muscles Does Rowing Work?
Rowing is a multi-joint, full-body exercise. Each stroke recruits:
- Legs: Quads, hamstrings, glutes drive the initial push.
- Core: Abs and lower back stabilize your body and support the “hinge.”
- Upper Body: Lats, rhomboids, trapezius, rear deltoids manage the rowing motion.
- Arms: Biceps guide the pull, while forearms grip the handle.
You might feel it everywhere, especially in your legs and back after a great workout.
Designing Your Rowing Machine Workout
If you’re a beginner, start with shorter sessions (10–20 minutes) and gradually work up to longer periods. Here’s a simple plan:
Sample Beginner Rowing Workout (20 minutes)
- Warm-up: 5 minutes at an easy pace.
- Intervals: 1 min hard effort, 2 min easy effort – repeat 4 times.
- Cool-down: 5 minutes at an easy pace.
Progressing Your Routine
- As you improve, try increasing the intervals, upping your intensity, or adding more total time.
- Switch up your focus: Some days, concentrate on endurance (steady-state rowing), others on power (short, intense intervals).
How Often Should You Use the Row Machine?
- Beginners: 2–3 times per week is a good starting point.
- Intermediate/Advanced: 3–5 sessions per week, allowing a day of rest or light activity between intense sessions.
- Listen to your body: Allow for recovery, especially if you feel sore or fatigued.
Benefits of Rowing Machine Workouts
Aside from full-body conditioning, regular rowing sessions offer:
- Enhanced cardiovascular health.
- Improved muscular strength and endurance.
- Efficient calorie burning for weight management.
- Low stress on knees, ankles, or lower back—perfect for those with joint concerns.
- Boosted posture and core strength.
- Versatile training: endurance, HIIT, strength—all possible on a single machine.
Overcoming Common Rowing Challenges
Sore Hands or Blisters
- Use gloves or grip tape if needed, and don’t squeeze the handle too hard.
Getting Bored
- Try rowing to music or with a podcast.
- Mix up your workouts with intervals or challenges.
Feeling Lost About Technique
- Watch yourself in a mirror if possible, or ask a coach/trainer for feedback.
- Record your stroke on your phone and compare it to demo videos.
Practical Tips for All Rowers
- Dress comfortably: Wear fitted clothing to avoid catching fabric in the seat track.
- Focus on consistency: Short, frequent sessions often beat long, infrequent ones.
- Incorporate rowing into a bigger fitness plan: Pair rowing with strength or flexibility training for a balanced routine.
Frequently Asked Questions (FAQs)
1. What’s the right damper or resistance setting on a rowing machine?
Start at a medium setting (usually between 3 and 5 on Concept2 machines). High resistance can tire you quickly and compromise your technique. As you get stronger, you can experiment with higher settings, but always prioritize form over force.
2. Is rowing good for weight loss?
Yes! Rowing is a high-calorie burning activity and engages both your cardiovascular and musculoskeletal systems. Pair regular rowing workouts with a balanced diet for the best weight loss results.
3. How do I avoid lower back pain when rowing?
Most back pain stems from faulty posture—rounding your back or overextending at the finish. Focus on engaging your core, keeping your spine neutral, and hinging from the hips, not the lower back.
4. How long should a beginner row in one session?
Beginners should aim for 10–20 minutes per session, focusing on quality of technique rather than duration. Gradually add time as your fitness and comfort on the rower improve.
5. Can I use the rowing machine every day?
You can, but it’s best to listen to your body. Rowing is low-impact, but like all exercise, you need to balance it with proper rest, especially if you’re training at higher intensities.
In Summary
Learning how to use a rowing machine the right way unlocks a world of full-body fitness benefits. Focus on mastering the stroke’s four key phases, prioritizing form over speed or resistance. Remember, consistency and attention to technique will help you progress safely and efficiently. Happy rowing!