Mar 14, 2017

How to Use a Rowing Machine Properly

Written by : Luke| 0 | Fitness

Photo by Official U.S. Navy Page, CC BY 2.0

There are right and wrong ways to use a rowing machine. And so many people are using rowing machines very incorrectly on a daily basis. This can lead to serious injuries if you’re not careful and may be detrimental to your fitness goals.

Make sure to read the rest of this article to learn the best ways to use a rowing machine and how to work out properly when using this machine.

1. Don’t Forget to Check the Damper Setting

The best thing you can do for your rowing machine workout is checking the damper setting before you start rowing. Many people who are new to the machine forget to check this setting. If it’s set too high, you’re going to be heavily working out your muscles and may tire you out quickly if you’re new to the rowing machine. Make sure to try out the different settings and choose the one that feels the most comfortable to you. As you get fitter, you’ll be able to increase the setting to a more difficult one.

2. Don’t Row Only with Your Arms

One of the first things you need to know about the rowing machine is that you don’t want to row with only your arms. This could lead to serious injuries in your back and upper arms. Indeed, most of the power should come from pushing with your legs, rather than pulling with your arms.

3. Make Sure to Know the Rowing Process

You might think that it’s common sense to pull with your arms and push with your legs and at the same time when starting out with your rowing. However, that’s not the case. You should know the proper rowing process before you start. There are three steps to this process.

First, push with your legs. Next, you’ll want to pivot your hips backwards so you’re shoulders line up with your pelvis. Then, pull your arms to your chest. Repeat and keep going until you’re done with your workout!

4. Don’t Hunch Your Back

In most of our daily lives, it’s a horrible idea to be hunching your back. Whether it’s at work or at the gym, this rule stands strong and it’s the same when you’re using a rowing machine. Make sure that your back is always straight with your shoulders pressed into your back. Engage with your core to keep that position when you’re rowing on your HomeRower.

5. Don’t Bang Your Butt into Your Heels

If you’re in the zone and working out hard on the rower, chances are that you might be banging your butt into your heels. This causes your body to jerk forward uncontrollably and is definitely not the right posture that you should be aiming for. To fix this, pay attention to the strokes you’re doing. The first stroke that you do (when you push and pull back) is going to be the most powerful one. You’ll use most of your energy on this stroke. On the other hand, the stroke forwards should be more controlled and relaxed. This will keep you from slamming your heels and butt together.

6. Watch Out for Those Jerk Reactions

Make sure to watch out for the jerk reactions you have to push your legs with all of your weight right away. This is going to cause your upper body to have to awkwardly catch up with the rest of your body and isn’t the best way to perform this exercise. The best way you’re going to keep a proper form during this exercise is by keeping your core engaged.

Watch out for all of these things and you should be performing your rowing machine exercise at its best level. This is important not only to have a good workout, but to keep you safe from any potential injuries.


I'm a reader, researcher & writer. I am fascinated by "art" and "technology". I spend most of my time on internet reading news and writing articles and has been my home since last 3 years.

Content Curator


I'm a reader, researcher & writer. I am fascinated by "art" and "technology". I spend most of my time on internet reading news and writing articles and has been my home since last 3 years.

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