The Right Way to Use a Rowing Machine

The Right Way to Use a Rowing Machine

Once relegated to the back of the gym, the rowing machine is experiencing a surge in popularity — so much so that there are now entire boutique studios devoted to it and its awesome total-body benefits.Trusted Source

But the machine can be intimidating at first. Do I lead with legs or arms? Should my shoulders feel sore? And why do my feet keep slipping out of the straps?

Instead, focus on using your lower-body powerhouse muscles — glutes, hamstrings, quads — to push yourself out and then gently glide back in. Before we dive into more technique, here are two terms that will help guide your workout:

  Rowing terms

Strokes per minute

This is how many times you row (stroke) in 1 minute. Keep this number at 30 or less, Davi says. Remember: It’s about power, not just flinging your body back and forth.

Split time

This is the amount of time it takes to row 500 meters (or a third of a mile). Aim for 2 minutes or less. To increase your pace, push out with more power — don’t just pump your arms faster.


Now that you’ve perfected your form and understand the basic terminology for rowing, take it up a notch and do Melody’s rowing workout here.

You’ll perform moves both on and off the rowing machine to keep things interesting and intense. Expect plankslunges, and squats (among others) for a total-body workout. It will effectively target and strengthen all the muscles you need to bring serious power into your rowing sessions.

Post time: Nov-16-2022