Rowing machines are one of the best low-impact but effective ways to get cardio into your workout routine. However, if you are new to rowing machines or don’t have much experience with them, you may be using this fitness equipment incorrectly. Rowing requires a certain amount of practice to master and get the most out of your workout.
We spoke to a personal trainer to understand the most common rowing machine mistakes and how to fix them with simple cues.
1. You mainly use your arms instead of your legs
Rowing is a lot of leg work and should not be dominated by the arms.
One of the mistakes many people make when using a rowing machine is to focus more on their arms than their legs.
“Most people sit down and quickly pull their biceps like a rope,” says Gerard Washack, personal trainer and owner of Strong Republic Personal Training. The problem with this method is that rowing requires leg strength.
“Approximately 60% of the power should come from your legs when you drive on the foot plate, 30% from the hips and back opening and only 10% when you pull the handle at the end,” explains Washack.
To help people improve their rowing technique, Washack says he changes the way the handle is held: “I have people who row with the handle off and tuck the handle in the hip crease and just push with the legs, then the hips, then the arms in sequence.”
2. Yyou are not set up properly
Pay attention to your posture during your rowing setup.
Poor posture is another common mistake rowing machine users make. If you have round shoulders and a hunched back, you’re not getting much out of your rowing.
“The spine should last a long time and the chest should be open during the whole year,” said Washack. He cautions customers by telling them to imagine themselves sitting on a barstool with their chest up.
A proper row should look long and smooth, legs pushing first. Then, the back is open, and the arms are pulled at the end. On the way back, the arms leave the body first, the body leans forward and the knees bend at the end. By following these signs, it should feel like your legs are doing a lot of work.
3. The damper is in the wrong position
Focus less on the moisture number and more on your effort.
The damper, a dial located on the side of the rowing machine, controls how much air flows through the fan. This is what you use to adjust the resistance of the rowing machine, and it affects how heavy the stroke feels.
“Starters often move it to 10 because they think the stiffness is better,” Washack explained, adding, “A damper is not a resistance point like a weight stack; rather, it’s like a bicycle gear.” Depending on your fitness level, we recommend the following:
- Beginners should keep damper settings between three and five.
- Average users with their form down can set the humidity between four and six.
- Advanced rowers who focus on interval or strength training can aim for seven or eight, and sometimes 10, on the damper.
Ultimately, though, it’s about the effort you put into the line. “High-level competitive rowers usually train in fours or fives,” says Washack, but focus on their output versus the number on the water stop machine.
4. Your rower needs maintenance
Be sure to keep your rowing machine clean to make it last longer.
The damper, a dial located on the side of the rowing machine, controls how much air flows through the fan. This is what you use to adjust the resistance of the rowing machine, and it affects how heavy the stroke feels. Although a rowing machine doesn’t require as much maintenance as other types of fitness equipment, you should still do your best to keep it clean and replace any worn parts.
Washack recommends that you check your rowing machine every month. “Check the chain or belt for wear, seat rollers for dirt and foot straps for rotting.” You should wipe down the seat and handle after each use, as sweat falling on the seat track can wear out the machine.
Depending on the type of paddle you own, you may need to focus on different parts for maintenance:
Air rowers: If you own an air rower like Concept2these are rowing machines that are easy to maintain. The chain will need to be lubricated from time to time, and the flywheel cage (the enclosure where the fan sits) needs to be kept dust free.
Magnetic paddlers: These are rowers with a lot of electronic components and mechanical complexity — similar to some of CNET’s rowing machine picks. “The magnetic resistance system can wear out or shift over time, and the wires connecting the resistance to the console can break,” Washack explains. “I recommend checking that connection every few months.”
5. You are using a rower for the wrong workout
Work on the technique of the rowing machine by trying intervals.
Unlike a treadmill or exercise bike, where you can do long, hard work, the rowing machine is best used in short bursts.
Washack likes to explain intervals to rowing machine clients. “Programs like four laps of 500 meters with two minutes of rest in between are what I go for,” he says. “One day, I do a long, hard piece of aerobics, 30 to 45 minutes at a conversational pace where your legs are working but you can’t talk.”
For clients looking to improve their strength and speed, Washack focuses on eight rounds of 250 meters with a minute of rest.
6. Your main workout
Make sure you have a well-rounded workout routine that includes rowing as your preferred form of cardio.
Unlike a treadmill or exercise bike, where you can do long, hard work, the rowing machine is best used in short bursts. Although rowing machines are great cardio machines, they should not be your primary form of exercise. You should follow a strength training program in addition to your rowing activity.
“Combine rowing with two days of traditional strength training, and you’ve got a complete program,” recommends Washack.
Overall, finding a type of cardio that you like is important, because it will keep you consistent, and including strength training and exercise will help you stay fit and strong.
