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How to correctly use a rowing machine
First, lets get the rowing technique down.
The benefits of a rowing machine youll love
1.
Throughout the entire stroke, your core muscles engage to protect your lower back.
a member of Team USA Rowing for the 2024 Paris Olympics and trainer forMyrow
(Lean versus runninghere!)
It is the perfect choice for people recovering from certain injuries or joint issues, Knifton says.
Rowing is also one of the only sports that provides a full-body workout.
This use of muscles enhances cardiovascular fitness and endurance.
you might even save time by combining your cardio and strength exercises with a rowing machine workout.
Plus, rowing workouts can vary in intensity and duration, providing flexibility for individual preferences and needs.
Many fitness services likeMyRoworPelotonalso offer rowing classes that you’re free to digitally stream.
(Thesefoldable rowing machinesdont take up much space at all!)
This makes it a convenient option for incorporating regular exercise into your routine, Pelc Graca says.
a member of Team USA Rowing for the 2024 Paris Olympics and trainer forMyrow
That includes those who have joint issues or who are just starting to exercise again after an injury.
Heres a breakdown of the various muscles targeted during a rowing machine workout, according to Pelc Graca.
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Tips for beginners trying rowing
1.
Rowing is about powering up your legs, not speed.
Adjust the machine to your liking
With rowing, one size does not fit all.
Start by adjusting the machine to be most comfortable to you, Knifton says.
Adjust the straps on your feet so they fit comfortably over the widest part of your feet.
Avoid pulling too hard with your arms
Rowing shouldnt rely solely on your arms.
This can lead to fatigue and strain on the arms and shoulders, as well as low back pain.
Keep your back straight
Focus on maintaining a straight back throughout your entire stroke.
Your core should be engaged and your shoulders pulled back.
Instead, aim to maintain a comfortable reach forward without overextending, Pelc Graca says.
Plus, rowing workouts can vary in intensity and duration, providing flexibility for individual preferences and needs.
Sarah Pelc Graca, CPT
FAQ
How high should you set the resistance?
Start slow with resistance: Acommon rowing mistakebeginners make is setting the resistance too high.
This will most closely resemble rowing on watereven competitive rowers stick to this middle range for resistance.
Going too high for too long will increase the load on your lower back.
When should you use a rowing machine?
If youre just starting out, aim for five to 10 minutes of rowing.
Work up to 30 minutes or longer, per the HHS.
If you go longer than 30 minutes, break your workout into different chunks.
Start by rowing two to three times per week.
Eventually, you’re free to increase your frequency to four to five workouts weekly.
To give your body time to recover, avoid rowing every single day.
Can you use a rowing machine if youre injured or recovering from surgery?
This includes those who are recovering from surgery or injury.
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