The Proper Form While Using A Rowing Machine

Rowing machines sit in fitness clubs across the United States but are sometimes avoided since they can seem complicated. While rowing machines are generally easy to use, using them improperly could result in painful injuries. Using the right muscles while rowing will help to tone your back, shoulder and chest muscles, making it ideal as an upper body workout. By understanding the correct form for a rowing machine, you can use a rowing machine safely as part of your exercise routine.

General Form

While a rowing machine helps work your upper body, when used improperly it can lead to back pain and strain. Jerky movements while on the rowing machine can strain the muscles in your back, leaving you sore later on. While you position your feet for the smoothest transition, the rowing machine isn't a lower body workout and you should avoid putting too much pressure in your knees and legs. If you're unsure about using the rowing machine, ask a gym employee demonstrate before you try for the first time.

The Catch

The catch is the first step to a successful row while using a rowing machine properly. The catch refers to the position where you first grip the handles of the rowing machine. For the catch, you should be seated, with your knees bent and your arms forward. Your feet are placed in the footholds, and your shins should be parallel to the horizontal rowing machine track. Imagine that you are dipping your oar into the water, as if you were rowing a boat, as a visual for the proper catch form.

The Drive

The drive refers to the motion of pressing your feet into the footholds in order to begin the drive backward. A common mistake is initiating movement in the arms too soon. This can result in injury in the arms or the back. Instead, press into the pedals and begin to straighten your legs. Once your legs are mostly extended, pull back on the handle with your arms until your fists reach your chest. Keep your back straight during the drive phase to avoid back strain and avoid jerking or thrusting during the movement.

The Recovery

The recovery period is when you stop the drive and move back toward your starting position, or the catch. Allowing your body to recover too limply could result in a jerk back toward the wheel of the rowing machine. Instead, keep your movements slow and controlled. Stop the drive and slowly bend your torso past your hips while keeping your back straight. Move your hands down your body and bend your knees once your hands pass over them, coming back to catch position in preparation for another repetition.