Rowing machines, when used correctly, provide a powerful cardiovascular workout, strengthening your back, arms, core and lower body. This motion, which mimics the movements of sweep rowing, is completely unlike the popular idea of using a rowing machine, scooting back and forth as quickly as possible, tugging lightly at the handle.
A coxswain or coach can help you refine your actual rowing stroke. But for most exercisers, developing correct rowing machine technique is as simple as breaking the movements down by body part: Legs, torso and arms.
Step 1
Sit down on the seat and slide your feet under the toe straps, which should cross the balls of your feet. Adjust the foot supports, if necessary, so that the the bottom of the foot supports cup your heels. Grasp the rowing machine handle in both hands with an overhand grip.
Step 2
Slide forward, bending your knees until your shins are vertical, arms extended straight to either side of your knees, not between them. Lean forward slightly from the hips.
Step 3
Straighten your legs, driving your seat back along the rower’s rail.
Step 4
Lean back slightly as you complete the leg drive. Imagine that your straight back is moving from the one o’clock position on a clock face to the 11 o’clock position.
Step 5
Pull with your arms as you complete the lean, bringing the handle in to lightly brush your lower ribs. Quickly straighten your arms again.
Step 6
Lean forward slightly, moving from the 11 o’clock position to the one o’clock position on your imaginary clock face.
Step 7
Slide slowly forward, maintaining body position, keeping your arms straight, until your shins are vertical again.
Step 8
Repeat Steps 3 through 7.
Tips and Warnings
- Practice your rowing machine technique with low resistance until you feel confident and comfortable, gradually working your way up to higher resistance levels as your fitness improves. You can interval train on a rowing machine, just as you would on any other piece of cardio equipment, by either increasing your stroke rate or increasing the resistance for short periods, then allowing yourself an equal-length recovery period at a lower stroke rate or less resistance. Once you’ve got the proper technique down, each stroke will produce a powerful hum from the machine instead of the weak zip-zip sound of incorrect technique.
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