Ever wondered if you’re getting the most out of your row machine workouts? You’re not alone. Using this versatile machine correctly can make a big difference in your strength, stamina, and overall fitness.
Learning how to use the row machine properly is key to avoiding injury and maximizing results. In this article, you’ll find clear steps, practical tips, and helpful insights to help you perfect your form and make every workout count.
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How to Use the Row Machine: The Complete Guide
Using a rowing machine (often called an “erg” or simply a “rower”) is one of the best ways to get a low-impact, full-body workout. Whether you aim to build strength, improve endurance, or burn calories, learning the right technique will help you maximize your results and minimize the risk of injury.
Let’s break down everything you need to know about how to use a rowing machine—from setting up and perfecting your form, to helpful tips, common mistakes, and frequently asked questions.
Mastering the Rowing Machine: Step-by-Step
Let’s start with the basics before jumping into the details. Using a rowing machine involves repeating a specific movement pattern, usually called the “rowing stroke,” which mimics the motion of rowing a boat on water.
Understanding the Rowing Stroke
Each proper rowing stroke has four main phases:
- The Catch
- The Drive
- The Finish
- The Recovery
Let’s break down each phase in simple steps:
1. The Catch
- Sit tall on the seat, knees bent, and feet secured with straps in the footholds.
- Lean forward slightly from your hips (not your lower back).
- Keep your arms straight, shoulders relaxed, and grip the handle lightly.
- Shins should be vertical, knees up toward your chest.
2. The Drive
- Push with your legs first, straightening them while keeping your arms straight.
- Once your legs are nearly extended, hinge your torso back (to about an 11 o’clock position).
- Pull the handle towards the lower part of your ribcage, just below your chest.
- Elbows should stay close to your sides.
3. The Finish
- Your legs are fully extended, torso leaning slightly back, and handle at your lower ribs.
- Wrists are straight, shoulders relaxed, and elbows tucked in.
- Hold briefly, engaging your core.
4. The Recovery
- Extend your arms straight forward first.
- Hinge your torso forward from the hips.
- Once the handle passes your knees, allow your knees to bend as you slide back to the catch position.
- This sets you up to repeat the movement smoothly.
Tip: The order is legs, body, arms on the drive; arms, body, legs on the recovery.
Setting Up for Success: Adjusting Your Rowing Machine
Before you start rowing, it’s important to adjust the machine so it fits your body and needs.
1. Adjust the Foot Straps
- Place your feet in the footrests so the strap sits over the widest part of your foot.
- Tighten the straps so your feet feel secure but not constricted.
2. Set the Damper/Resistance
- Most rowing machines have a lever or dial to adjust resistance—often called the ‘damper.’
- Beginners should start with a moderate level (typically around level 3-5 out of 10).
- Focus on technique before increasing resistance for a harder workout.
3. Check Seat and Handle
- Make sure the seat is on its track and moves smoothly.
- The handle should be within easy reach at the start.
Benefits of the Row Machine
Using a rowing machine goes beyond just burning calories. Let’s explore the main benefits:
- Full-Body Workout: Unlike many machines that isolate individual muscles, rowing uses the legs, core, back, shoulders, and arms.
- Low Impact: Great for people with joint concerns; rowing is gentle on knees, hips, and ankles.
- Boosts Cardio & Strength: Improves both heart health and muscle endurance/strength simultaneously.
- Calorie Burning: Effective for weight loss or weight maintenance due to high energy demand.
- Posture and Core Strength: Regular rowing supports better posture and a stronger midsection.
Common Challenges and Mistakes (and How to Avoid Them)
Perfecting your form not only helps you get fitter but also keeps you safe. Here are typical pitfalls and how to sidestep them:
1. Using Only Your Arms
- Mistake: Pulling primarily with your arms, neglecting your legs and core.
- Solution: Remember, the drive starts with your legs. Only use your arms at the end of the stroke.
2. Hunching Your Back
- Mistake: Rounding your spine instead of hinging from the hips.
- Solution: Keep your chest up, maintain a straight line from head to tailbone.
3. Overextending Knees or Leaning Too Far Back
- Mistake: Locking out knees or aggressively leaning back at the finish.
- Solution: Keep a slight bend in your knees—never lock them—and lean back only slightly (roughly 11 o’clock).
4. Gripping Too Tightly
- Mistake: Wrists are bent and grip is tight.
- Solution: Use a relaxed, overhand grip. Wrists should stay neutral and relaxed.
5. Rushing the Recovery
- Mistake: Moving too quickly from the finish back to the catch.
- Solution: Take your time—recovery should take a bit longer than the drive.
Practical Tips and Best Practices
To make the most of your row machine workout, keep these suggestions in mind:
- Prioritize Technique Over Speed: Especially when starting out, focus on mastering the stroke rather than racing.
- Warm Up First: Spend 5-10 minutes gently rowing at a lower intensity to get your heart rate up.
- Use the Monitor: Most machines have displays to help you track distance, split times, stroke rate, and calories.
- Breathe Consistently: Inhale as you slide forward (recovery), exhale as you push back (drive).
- Start with Intervals: Alternate short bursts of high effort with easier periods to build endurance and confidence.
- Dress Comfortably: Wear fitted, non-baggy clothing to prevent fabric from catching in the seat track or handle.
Sample Rowing Machine Workout for Beginners
Here’s a simple rowing workout to start building your fitness:
- Warm-Up (5 minutes)
- Easy pace, focusing on smooth technique.
- Main Set (10 minutes)
- Row for 1 minute at a challenging pace, then 1 minute at an easier recovery pace. Repeat 5 times.
- Cooldown (5 minutes)
- Gentle rowing, gradually slowing down.
As your technique and stamina improve, you can row for longer periods or include more intense intervals.
Muscles Worked During Rows
Rowing is an excellent compound exercise, engaging multiple muscle groups in every stroke:
- Legs: Quadriceps, hamstrings, glutes
- Back: Latissimus dorsi, rhomboids, trapezius
- Arms: Biceps, forearms
- Core: Abdominals and obliques
- Shoulders: Rear and middle deltoids
This total-body engagement makes rowing an efficient and effective choice for all-around strength and conditioning.
At-Home Alternatives to Row Machine Rows
If you don’t have access to a rowing machine, consider these home-based options to simulate some of the same benefits:
- Resistance Band Rows: Anchor a band to a door or sturdy object, sitting or standing, and mimic the rowing motion.
- Bodyweight Inverted Rows: Lying under a sturdy table or suspension trainer, pull your chest up toward the surface.
- Dumbbell or Barbell Rows: Bend at the hips, keep your back flat, and row weights up to your lower ribs.
These exercises can help strengthen similar muscles if you’re away from the gym.
Advanced Variations and Challenges
Ready to take your rowing workouts to the next level?
1. Increase Resistance
- As you progress, increase the damper setting or add more intensity by pushing harder with each stroke.
2. Change Stroke Rate
- Vary your pace: aim for higher strokes per minute for short sprints or lower rates for powerful, sustained rows.
3. Mix in Circuits
- Combine rowing with bodyweight exercises like push-ups, squats, or planks for a true full-body challenge.
Proper Form Checklist
Each time you row, use this quick checklist to ensure your form is on track:
- [ ] Feet securely strapped, shins vertical at the catch.
- [ ] Initiate the drive with your legs, not arms.
- [ ] Keep your core tight, back straight, shoulders down.
- [ ] Pull handle to lower ribs, elbows close to your body.
- [ ] Sequence: legs, hips, arms on the drive; arms, hips, legs on the recovery.
- [ ] Breathe regularly, avoid holding your breath.
- [ ] Smooth, controlled movements—avoid jerky or rushed motions.
Common Questions and Challenges
How Often Should You Use the Rowing Machine?
Aim for 2-4 sessions per week, based on your goals and recovery. Let your body adapt gradually, and always rest if you feel excessive soreness or fatigue.
What’s a Good Stroke Rate?
- Beginners: 20-24 strokes per minute (spm)
- Intermediate: 24-28 spm
- Advanced: 28-32 spm or higher for sprints
Remember, quality trumps quantity—power and good form matter more than how quickly you row.
Concluding Summary
The rowing machine is a versatile and efficient tool for building strength, improving cardio, and boosting all-around fitness. Focus on mastering your form by breaking down the stroke into phases, setting up your rower for comfort and safety, and progressively challenging your body. By understanding the key techniques and avoiding common mistakes, you’ll enjoy more effective workouts and faster progress—plus, you’ll have fun in the process.
Frequently Asked Questions (FAQs)
1. Which muscles does the rowing machine work?
The rowing machine targets your legs (quads, glutes, hamstrings), back (lats, rhomboids, traps), arms (biceps, forearms), shoulders (deltoids), and core (abdominals, obliques). It’s a full-body workout.
2. How long should I row as a beginner?
Start with 10–20 minutes per session. Focus on proper form and gradually increase duration as your confidence and endurance grow. Remember to include a warm-up and cool-down.
3. What is the best damper or resistance setting?
Begin on a medium setting (around 3–5). The damper controls the “feel” of the stroke, not the direct intensity. As your technique improves, you can experiment with different settings.
4. How do I avoid lower back pain when rowing?
Keep your back straight, hinge from the hips (not the lower spine), and engage your core muscles. Never round or hunch your back during strokes. If discomfort persists, review your form or consult a trainer.
5. Is rowing suitable for weight loss?
Absolutely! Rowing is a high-calorie-burning, full-body activity that helps build muscle and boost metabolism. Pair consistent rowing sessions with a balanced diet for weight loss results.
By following these guidelines, you’re well on your way to rowing machine mastery—enjoy your workout and the rewards it brings!