Using a Rowing Machine

When you're using a rowing machine, maintaining the proper technique is key to reaping the most benefits from the workout - and to ensuring you don't sustain a painful injury. Here, we'll discuss some of the common mistakes people make when using rowing machines, as well as ways to avoid them.

Common Mistakes

Too much resistance. If you're a rowing machine beginner with an adjustable-level machine, opt for a low resistance level to start. Too much resistance can cause you to tire faster and have a shorter, less effective workout.
Improper grip. Similarly, if you grip the handles of the machine too tightly, you will tire more quickly.
Overarching the back. Arching the back at the end of a rowing stroke can result in sprains; keep your back straight and bent forward from the hips.
Going barefoot. Some workouts don't require shoes, but rowing machine workouts put a lot of stress on the feet as you use them to push. Make sure to wear shoes and situate feet comfortably.

KETTLER Ergo Coach LS Commercial Rowing Machine

Technique Tips

Once you've set your machine at an appropriate resistance level, use a grip that's firm but relaxed. Keep your elbows close to your body and bend forward from the hips as you row; when you come forward, keep your knees close to your chest and your head up. Push your feet against the pedals and bring your hands to your abdomen, exhale and lean back slightly. Then, straighten your arms, bend your knees, and bring your body forward for the next stroke.

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