Rowing Erg Technique Tips
The rowing machine is one of the most commonly used pieces of equipment in many gyms, yet it is also one of the most frequently used with improper form. Although the rowing machine is simple in design, the technique required to perform the movement correctly in order to maximize its benefits can make it more complex and challenging than it initially appears. In fact, improper form may make the row more difficult, causing the machine to work against you rather than for you. We will review the essential steps for performing the row correctly, along with tips to improve efficiency so the rowing machine can gain the reputation it deserves.
Step 1: Getting Set-Up
Choose the resistance by selecting a number on the dial of the damper. The damper setting controls the amount of air that is allowed into the fan. A lower number allows more air into the fan which creates less drag, while a higher number decreases the air flow inside the fan which creates more drag.
A 3-5 setting most accurately represents what it’s like to row on the water. A moderate setting to choose for a workout can range anywhere from 6-8.
Step 2: Strap-in
As you sit down on the rowing machine, adjust the foot stretcher to the appropriate length. A good rule of thumb is to position the strap so that it sits across the end of your shoelaces.
Step 3: The Pull
When you pull, the handle should be right underneath your pectoral muscles keeping the chain in a straight line throughout.
The order in which you pull matters, so lead with your legs → body/torso → then arms.
Remember to drive through your legs, not your arms, as it will give you the most power.
Step 4: The Recovery (returning to start)
To return to the starting position, the order you retract is arms → body/torso → legs. This step should be controlled and should take about twice as long as the pulling step.
At the end of the recovery, your shins should be perpendicular to the ground with your heels slightly elevated. It’s important to keep your chest upright and avoid hunching over as you approach the base of the machine.
The Rowing Machine Display:
Stroke Rate = (s/m)
How many strokes you’ll complete per minute
Running Clock = Typically at the top of the monitor, will be continuously counting up as you’re pulling
Pace Time = large numbers /500m
This is how long it takes you to row the equivalent of 500 meters
Distance = Total distance you’ve rowed in meters
*The unit of measurement can change and toggle between meters, watts, and calories.
I hope this provides a clearer understanding of how to properly use the rowing machine. When performed with the correct technique, rowing is a highly effective, low-impact exercise that can significantly improve cardiovascular fitness while engaging the entire body. While the movement pattern and display settings may seem complex at first, don’t let that discourage you. Once you become familiar with them, the rowing machine can become one of the most valuable and versatile tools in your workout routine.