How to Use a Rowing Machine Properly

The rowing machine is one of the best cardio machines in the gym. It works the legs, back, arms and core, and it is low-impact. It is also the machine people most often use incorrectly — usually by pulling mostly with their arms and back.

Power Comes From the Legs

A rowing stroke is roughly 60 percent legs, 20 to 30 percent hips and trunk, and 10 to 20 percent arms. If your arms are tired before your legs, your technique needs work.

The Four Phases

• Catch: shins near vertical, arms straight, torso leaning slightly forward from the hips, shoulders relaxed.
• Drive: push with your legs first. Once your legs are nearly straight, swing your torso back slightly, then pull the handle to your lower ribs.
• Finish: legs straight, torso leaning back slightly, handle at your lower ribs, elbows past your body.
• Recovery: reverse the order: arms extend, torso hinges forward, then knees bend and you slide back to the catch.

A simple cue for the order: "legs, body, arms" on the drive; "arms, body, legs" on the recovery.

Ratio and Rhythm

The drive should be powerful and quick, the recovery slow and relaxed — roughly one count out, two counts back. Rushing back up the slide makes rowing harder and less efficient.

Damper Setting

The damper lever is not a difficulty setting like on a bike. A high damper feels heavy but often makes you less efficient and tires you faster. Most people row well with a setting of around 3 to 5.

Beginner Workouts

• Steady row: 10 to 20 minutes at a conversational pace, around 20 to 24 strokes per minute.
• Intervals: 1 minute hard, 1 minute easy, for 8 to 10 rounds.
• Distance pieces: 500 metres hard, 2 minutes rest, 4 to 6 rounds.