GoKawiilRowing machines are a great way to get a low-impact cardio workout in. However, it's easy to use this machine improperly, which is why it's helpful to know what the right technique looks like. Whether you’re new to rowing machines or have little experience with them, it doesn't hurt to learn how to row properly. It may take some practice, but once you nail the technique, you'll understand why this is one of the best ways to do cardio in a short period.
We spoke with a personal trainer to understand the common mistakes people make with a rowing machine and how to fix them with simple cues.
1. You’re mainly using your arms instead of your legs
Rowing is mainly a leg exercise and shouldn't be dominated by the arms. Anatoliy Cherkas/Shutterstock
One of the mistakes most people make when using a rowing machine is focusing too much on their arms rather than their legs.
“Most people sit down and immediately pull with their biceps like it’s a cable row,” says Gerard Washack, personal trainer and owner of Strong Republic Personal Training. The problem with this approach is that rowing mainly requires leg strength.
“About 60% of the power should come from your legs driving against the foot plate, 30% from the hips and back opening up and only 10% from the arms pulling the handle in at the very end,” Washack explains.
To help people improve their rowing technique, Washack says he changes how the handle is held: “I have people row with their hands off the handle and tuck the handle into your hip crease and just push with legs, then hips, then arms in that order.”
2. You’re not postured correctly
Pay attention to your posture during your rowing setup. 18042011/Shutterstock
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