How to Properly Use a Rowing Machine: Step-by-Step Guide

A proper rowing machine workout combines correct form, rhythmic breathing, and a coordinated sequence of movements—initiating with the legs, transitioning to the back, and finishing with the arms during the drive phase, then reversing the order on the recovery. This technique maximizes power, prevents injury, and ensures a full-body cardiovascular and strength-building session.

Why Proper Rowing Machine Technique Matters

Using a rowing machine correctly is essential for achieving fitness goals while minimizing the risk of strain or long-term injury. Many beginners make the mistake of pulling with their arms too early or rushing through strokes, which reduces effectiveness and can lead to shoulder or lower back pain.

Common Mistakes to Avoid

• Pulling with the arms before extending the legs
• Rounding the back during the drive or recovery
• Locking the knees at the catch position
• Rowing too fast with poor form
• Holding your breath instead of syncing with movement

The Four Phases of the Rowing Stroke

Understanding the biomechanics of each phase ensures optimal muscle engagement and efficiency. The stroke is divided into four distinct parts: Catch, Drive, Finish, and Recovery.

1. The Catch

This is the starting position. Knees are bent, shins vertical, arms extended forward, and torso slightly leaned forward from the hips. The shoulders should be relaxed and ahead of the hips.

2. The Drive

Power begins with a strong leg press. Once legs are about 75% extended, hinge back from the hips, then pull the handle toward the lower ribs using the arms. This sequence—legs, back, arms—is critical for generating maximum force.

3. The Finish

At the end of the drive, legs are fully extended, torso is slightly reclined (about 110 degrees), and hands pull the handle just below the ribcage. Elbows should be close to the body, not flared out.

4. The Recovery

Reverse the sequence: extend arms forward, hinge torso back to neutral, then bend knees to slide forward. The recovery should take roughly twice as long as the drive to allow controlled preparation for the next stroke.

Optimal Resistance and Stroke Rate

The damper setting on a rowing machine controls airflow to the flywheel, simulating water resistance. Contrary to popular belief, a higher setting (e.g., 8–10) does not equal better workout—it can slow stroke rate and increase joint stress.

Damper Setting	Recommended Rower Weight	Average Stroke Rate (SPM)	Perceived Effort (1-10)
3–4	Under 150 lbs (68 kg)	24–28 SPM	6
5–6	150–200 lbs (68–91 kg)	22–26 SPM	7
7–8	Over 200 lbs (91 kg)	20–24 SPM	8
9–10	Elite athletes only	18–22 SPM	9–10

Table data source:1, 2

Data shows that moderate damper settings (3–7) are ideal for most users, balancing power output and aerobic efficiency. Higher resistance increases perceived effort but doesn't improve calorie burn proportionally. Elite rowers typically use settings between 4 and 6 regardless of weight due to superior technique and rhythm.

Sample Workout Routine for Beginners

Start with consistency over intensity. A structured 20-minute session builds endurance and reinforces proper mechanics.

• Warm-up: 5 minutes easy rowing (18–20 SPM)
• Main set: 3 rounds of 3 minutes rowing (22 SPM) + 1 minute rest
• Cool-down: 5 minutes steady pace with focus on form

Focus on smooth transitions between stroke phases and consistent stroke rate. Use a monitor to track split times and heart rate.

Frequently Asked Questions About Using a Rowing Machine

How often should I use a rowing machine for best results?

For general fitness, 3 to 5 sessions per week of 20–30 minutes are effective. Allow at least one rest day for recovery. For weight loss or endurance training, you can row daily with varied intensity to prevent overuse injuries.

Can rowing help me lose belly fat?

Yes, rowing is a high-calorie-burning cardiovascular exercise that contributes to overall fat loss, including abdominal fat. When combined with a healthy diet and strength training, it supports sustainable weight reduction.

Is rowing bad for your back?

Rowing is not inherently bad for your back when performed with proper technique. However, rounding the spine or over-relying on back muscles during the drive can cause strain. Maintaining a neutral spine and initiating with the legs protects the lower back.

What’s the ideal stroke rate for endurance training?

For endurance workouts, aim for 22–26 strokes per minute (SPM). Lower stroke rates with full-power strokes improve aerobic capacity and efficiency, whereas higher rates (>30 SPM) are better suited for short sprints or technique drills.

How do I know if my rowing form is correct?

Record yourself from the side to check alignment: at the catch, shins should be vertical; during the drive, the sequence should be legs-first, then back, then arms. You should feel power primarily in your quads and glutes, not your arms or lower back. A certified trainer or video tutorial can provide feedback.