To use a rowing machine effectively, follow these key steps that focus on proper technique to maximize workout benefits and avoid injury:

The Four Phases of the Rowing Stroke

1. The Catch (Starting Position)

• Sit with shins vertical or nearly vertical, knees bent.
• Lean your upper body slightly forward from the hips (around an 11 o’clock position).
• Keep arms straight and shoulders relaxed.
• Maintain a neutral head position with shoulders level and not hunched.
• Feet should be securely strapped in with heels down or slightly lifted as comfortable

2. The Drive (Power Phase)

• Begin by pushing strongly with your legs, driving through your heels.
• As legs extend halfway, start swinging your upper body back from the hips until your back is vertical or slightly leaning back.
• After legs are fully extended and back is set, pull the handle toward your chest (solar plexus area) with your arms.
• Keep hands moving in a straight line and shoulders low and relaxed.
• The sequence is legs first, then body lean, then arms pull

3. The Finish (End of Stroke)

• Legs are fully extended.
• Lean back slightly (about 11 o’clock position), engaging your core.
• Pull the handle lightly to just below your ribs.
• Keep wrists flat, grip relaxed, and shoulders down.
• Avoid shrugging shoulders or pulling the handle too high (not above the chest)

4. The Recovery (Return to Start)

• Extend your arms fully first.
• Then pivot your body forward from the hips.
• Once your hands clear your knees, bend your knees and slide the seat forward to the catch position.
• The recovery sequence reverses the drive: arms, body, legs.
• Avoid bending knees too early to prevent lifting the handle over your knees

Additional Tips

• Keep your back straight and core engaged throughout.
• Maintain a smooth, continuous stroke with coordinated leg, body, and arm movements.
• Keep feet firmly strapped and heels planted.
• Use a mirror or record yourself to check form.
• Consider professional coaching or instructional videos for personalized feedback

By mastering this technique, you ensure an efficient workout that maximizes power output while minimizing injury risk.