A rowing machine provides a highly effective, low-impact workout that engages approximately 85% of the body’s musculature. This exercise simulates the motion of rowing on water, offering cardiovascular conditioning and full-body strength training without the joint stress associated with activities like running. Mastering the proper technique is essential to maximize the machine’s benefits and prevent injury.
Preparing the Machine and Body
Properly setting up the machine is the first step toward an efficient stroke. The damper setting controls the airflow into the flywheel, adjusting the drag factor. For most beginners, a setting between 3 and 5 is appropriate; this controls the “heaviness” of the stroke feel, not the actual resistance. Workout intensity is controlled by how hard you push with your legs.
The foot stretchers must be adjusted so the strap secures across the widest part of your foot, near the ball. This placement allows for a slight heel lift at the front of the stroke, enabling proper compression. Securing the straps tightly ensures the force generated by your legs is fully transferred into the machine during the drive phase.
Mastering the Proper Rowing Technique
The rowing stroke is divided into four phases: the Catch, the Drive, the Finish, and the Recovery. The movement uses the large leg muscles first (60% of power), followed by the core (20%), and then the arms (20%). This sequence is important for maximizing power output and minimizing strain on the back.
The Catch is the starting position: shins are vertical, arms are straight, and the body is leaned slightly forward from the hips. Shoulders should be positioned in front of the hips, creating a compressed posture. The Drive begins by pushing with the legs, keeping the core braced and the arms straight until the knees are nearly extended.
As the legs finish extension, the body hinges backward slightly from the hips (moving from the one o’clock to the eleven o’clock position). The arm pull then begins, drawing the handle in a straight line to the lower ribs or mid-abdomen. This coordinated sequence—legs, core, arms—ensures a smooth acceleration of the flywheel.
The Finish involves fully extended legs, the body leaned back slightly, and the handle held lightly at the body. The Recovery returns to the Catch position in reverse order: arms, core, then legs. The hands push away until the arms are straight, the body hinges forward, and then the knees bend to allow the seat to slide forward. The recovery phase should take approximately twice as long as the drive phase, establishing a 1:2 ratio.
Your First Rowing Workouts
Initial rowing sessions should prioritize form and rhythm over speed or distance. A good frequency for a beginner is two to three times per week, with sessions lasting between 10 and 15 minutes, including a warm-up and cool-down. Beginners should aim for a stroke rate, or strokes per minute (spm), between 18 and 24, focusing on consistency.
Intensity management uses the Rate of Perceived Exertion (RPE) scale; a moderate effort is a level 5 or 6 out of 10, allowing you to speak in short sentences. The monitor displays two primary metrics: the stroke rate (spm) and the split time (the time taken to row 500 meters). Beginners should focus on maintaining a consistent split time, as a slower split time indicates a faster pace.
A structured interval session can consist of three minutes of rowing at a moderate RPE, followed by one minute of light rowing for recovery. Repeating this cycle three to four times within a 15-minute window introduces varied effort levels. Monitoring the split time during the work periods provides feedback on the power generated from proper technique.
Avoiding Common Technique Errors
A common error is “breaking the chain,” where the arms pull the handle before the legs have completed their drive. This mistake diminishes power from the large leg muscles and places stress on the back and shoulders. The correction involves keeping the arms straight until the legs are nearly extended and the body has begun its slight backward lean.
“Shooting the seat” occurs when the rower extends the legs, causing the seat to move back faster than the torso. This disconnects the body from the handle, resulting in a loss of power transfer. The remedy is to feel the handle and the seat moving together during the drive, ensuring the core is braced to link the leg push to the body swing.
Excessive layback at the finish, where the torso leans too far past the eleven o’clock position, can strain the lower back. The finish should be a firm, supported position that uses the core for stability, not a deep recline. Rushing the recovery phase disrupts the 1:2 ratio and makes it difficult to achieve a proper Catch position for the next stroke. A deliberate, slower slide forward allows the body to relax and prepare for the next drive.