Rowing machines provide a full-body workout that combines cardio with strength training, making them a versatile addition to any fitness routine. Whether you’re looking to mix up your workouts or want a low-impact way to engage multiple muscle groups, rowing can deliver impressive results. This guide will walk you through how to use a rowing machine effectively, cover the different types of rowers you may come across, and highlight common mistakes to avoid so you can get the most out of each session.
Proper Rowing Form
Form is extremely important when using a rowing machine. Because the motion is so repetitive, making every rep on a row machine count is the key to a successful session.
Here’s how you should be rowing to really get all you can out of this great piece of equipment!
1. The Catch (Starting Position)

- Body Placement:
- Sit up tall on the seat, ensuring your back is straight and shoulders are relaxed but firm.
- Grip the handle with both hands, maintaining a relaxed yet secure grip. Your wrists should be flat, not bent, to avoid strain.
- Position your feet securely in the footplates, with the straps snug but not too tight. Your heels may lift slightly off the footplates as you come forward, but your feet should remain planted.
- Bend your knees so that your shins are nearly vertical, with your body slightly leaning forward from your hips. This hinge should come from the hips, not the lower back, so you maintain a neutral spine throughout the movement.
- Keep your arms fully extended in front of you, creating a straight line from your shoulders to the handle. Avoid slouching or rounding your shoulders.
- Engagement:
- Engage your core by pulling your belly button toward your spine, which will help stabilize your lower back and prevent any overextension.
- Keep your chest open and eyes forward, which will help keep your spine aligned.
2. Leg Drive (Leg Extension)

- Body Movement:
- Push through the entire surface of your feet, focusing on driving the movement from your heels. Your legs should power this phase of the movement.
- As you push back, your legs extend fully, but your arms should remain straight and your torso leaning slightly forward at this point.
- Your body moves in a coordinated fashion, with your legs initiating the motion while your arms stay relaxed and extended.
- Engagement:
- The focus should be on your lower body—your quads, glutes, and hamstrings are doing most of the work here.
- Keep your core engaged to prevent your lower back from rounding. You want to feel tension in your legs and not in your lower back.
3. Body Swing (Back Extension)
- Body Movement:
- Once your legs are fully extended, pivot at your hips to shift your torso from a slightly forward angle to a backward lean of about 11 o’clock. Be careful not to lean too far back—this movement should be subtle and controlled.
- Keep your back straight and shoulders relaxed but pulled slightly back.
- Engagement:
- At this phase, your core and lower back take over, while your legs finish extending. This transition is smooth, with your back and core stabilizing your body as it shifts.
- The lean should come from your hips, not from rounding your back. Imagine you’re hinging at the hips and pulling your torso upright, not arching your spine.
4. Arm Pull

- Body Movement:
- Once your body is leaning slightly backward, start pulling the handle toward your chest. The handle should move in a straight line from the starting position to just below your ribcage, near your sternum.
- Keep your elbows close to your body and squeeze your shoulder blades together as you pull. Your wrists should remain flat, avoiding any bending or flicking motion.
- Engagement:
- Your upper back, shoulders, and biceps should be engaged at this point, with your arms assisting the final part of the stroke. However, the emphasis should still be on maintaining good posture and not relying on your arms alone to pull the handle.
- Focus on engaging the muscles between your shoulder blades (rhomboids) and maintaining a strong core throughout the pull.
5. The Release (Return to Starting Position)
- Body Movement:
- After you’ve completed the pull, reverse the movement in a controlled manner to return to the starting position. First, extend your arms forward, straightening them fully.
- Once your arms are extended, lean your torso forward from your hips to about the 1 o’clock position.
- Finally, bend your knees to allow the seat to slide forward. Ensure this movement is smooth and coordinated, not rushed.
- Engagement:
- Your core remains engaged to ensure stability and control throughout the release. The return should feel fluid and seamless, with no jerky or rushed movements.
- As you slide forward, stay mindful of your form—your back should remain straight, and your shoulders should stay relaxed. It’s easy to lose form during the return, but maintaining control is key to preventing injury.
Key Tips for Perfect Form:
- Pace and Rhythm: Rowing is about rhythm. Each part of the stroke—catch, drive, swing, pull, and release—should flow into the next. The ratio should be about 1 count for the drive (the work phase) and 2 counts for the return (the recovery phase). Avoid rushing through the recovery phase as it’s a crucial part of the workout.
- Breathing: Breathing plays an important role in keeping your energy up. Exhale during the drive as you push with your legs and pull the handle, then inhale as you return to the catch position. Keeping a steady breathing rhythm will help you maintain endurance during longer rows.
- Handle Path: Keep the handle moving in a straight line at chest height. Avoid pulling too high (towards your face) or too low (towards your waist), as this can strain your muscles and disrupt your form.
By mastering each part of the stroke, you’ll maximize your workout and reduce the risk of injury. Controlled, efficient rowing will build strength and endurance over time while protecting your joints and back.
Common Mistakes to Avoid
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- Leaning Too Far Back or Forward: Leaning too far forward or backward can strain your lower back and put you on the sidelines with an injury. It will also reduce the efficiency of your rows as you won’t be engaging all of your muscles.
- Pulling with Your Arms Too Early: The beginning sections of a row should be powered by the legs. If you’re using your arms too early you’ll lose out on the full body aspect of rowing.
- Poor Foot Placement: Make sure you are driving through your row with your entire foot as opposed to your toes.
- Rushing Your Rows: A good rowing session should be smooth and controlled. Don’t rush into your next rep without getting back to the starting position properly.
- Learn Proper Form: Learn to row properly before you start upping the resistance. Once you’re comfortable with the movement and can get through a whole session feeling good about your motions, then you can opt to challenge yourself.
Get Rowing at City Fitness
At City Fitness in Philadelphia, we have the machines you need to meet your rowing needs. If you’re new to the gym and aren’t sure where to start, check out our group fitness classes, which are an excellent way to learn proper form and get in a full-body workout. After that you can implement rowing machines into your routine and really start making some gains!
Plus, all new members can enjoy a Complimentary Experience, giving you access to our facilities for a day. Come in, try out our equipment, take a class, and relax in our sauna afterward. We’re here to help you make the most out of every workout!