How to Properly Use A Rowing Machine?

23 minutes read

To properly use a rowing machine, begin by sitting on the machine with your feet securely fastened in the foot straps, ensuring your heels are against the footplate. Grasp the handle with both hands, keeping your grip relaxed but firm. Start with the "catch" position, where your knees are bent, shins vertical, back straight and leaning slightly forward, and arms fully extended. As you start the rowing motion, initiate the drive by pushing through your legs first, then hinging at the hips to engage your back and finally pulling the handle to your lower ribs by bending your arms. Keep your core engaged throughout the motion to maintain proper posture. During the recovery phase, extend your arms first, then hinge forward at the hips, and finally bend your knees to return to the starting position. Focus on a smooth, controlled, and continuous motion, and maintain a steady breathing rhythm, exhaling on the drive and inhaling on the recovery. Adjust the resistance on the machine according to your fitness level and goals, and aim for consistent, rhythmic strokes rather than speed.

Best Rowing Machines of March 2025

1
YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat

Rating is 5 out of 5

YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat

  • Revolutionary 180° Foldable Storage Design: Save space in your home with our innovative folding feature; The elegant beech wood finish adds a stylish touch, making it blend seamlessly with your home decoration
  • Robust 400 lbs Capacity: The YOSUDA water rowing machine, meticulously crafted from solid beech wood, offers exceptional durability and stability; Accommodating users up to 78.74 inches tall, it’s the perfect fit for nearly every member of your family
  • Never Worry Leaking Problem: The oversized tank of the folding rowing machine provides ample resistance for your workout; With patented sealing technology, no need to drain after use and no water leakage when stored upright
  • Full-Body Muscle Workout: Featuring an oversized water tank, this water rower delivers ample resistance; Each stroke engages 90% of your muscle groups; All stages users get an effective workout whether you are beginners or professionals
2
Concept2 RowErg Model D Indoor Rowing Machine Gray Color with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage

Rating is 4.9 out of 5

Concept2 RowErg Model D Indoor Rowing Machine Gray Color with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage

  • Integrated Device Holder allows you to keep your Smart Phone or Tablet securely in place. Compatible with over 40+ apps.
  • 14-inch seat height fits most uses. Adjustable footrests and ergonomic handle
  • Indoor rowing is an effective full-body and low-impact workout; flywheel design minimizes noise while maximizing a smooth feel
  • Easily separates into two pieces for storage. Caster wheels make it mobile. Construction: Aluminum front legs and steel rear legs.
3
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version

Rating is 4.8 out of 5

YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version

  • Choose YOSUDA: Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosed by more than 3,000,000 families and we will always stand behind our product
  • 10× 10 Powerful Magnetic: Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. All stages users can get an effective workout whether you are a beginner or an advanced user
  • Dual Silent System: The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. You can enjoy your workout without worries anytime
  • 6-Types of Data Disply: The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or tablet on the holder to enjoy the videos or music
4
Rowing Machine, MERACH Bluetooth Magnetic Rower Machine with Dual Slide Rail, 16 Levels of Electromagnetic Resistance, Max 350lb Weight Capacity, App Compatible, Rowing Machines for Home Use

Rating is 4.7 out of 5

Rowing Machine, MERACH Bluetooth Magnetic Rower Machine with Dual Slide Rail, 16 Levels of Electromagnetic Resistance, Max 350lb Weight Capacity, App Compatible, Rowing Machines for Home Use

  • Upgraded Electromagnetic Resistance: The electromagnetic flywheel provides more stable and sufficient power than traditional magnetic resistance, ensuring a more efficient and smooth workout experience
  • Smart Electronic Control: Precisely manage 16 levels of electromagnetic resistance with a simple twist. Pull to start, and enjoy automatic resistance adjustment via the MERACH app, freeing your hands for an uninterrupted workout.
  • Less Noise While Rowing: Customized smooth and quiet magnetic flywheel system makes the workout extremely quiet. Q1S rower machine for home avoids the worries of bothering other family members.
  • Easy Assemble: The Merach rowing machine can be easily assembled within 30 mins by most users. It is partially pre-assembled and can be moved around easily.
5
Rowing Machine,Wenoker Magnetic Rower Machine for Home,350 LB Weight Capacity, Smooth Whisper Quiet with LCD Monitor Tablet Holder & Comfortable Seat Cushion, Compact and Saves Space

Rating is 4.6 out of 5

Rowing Machine,Wenoker Magnetic Rower Machine for Home,350 LB Weight Capacity, Smooth Whisper Quiet with LCD Monitor Tablet Holder & Comfortable Seat Cushion, Compact and Saves Space

  • [Smooth & Quiet Magnetic Resistance] Wenoker rowing machine is equipped with an advanced magnetic resistance system. With noise levels <30 DB, you can enjoy rowing quietly without disturbing your family or neighbors. It stays stable and never wobbles even when using it with high and constant resistance. Unlike not much friendly air and water resistance rowers: only the faster you pull, the more resistance they provides.
  • [Ergonomic Design Details] The ergonomically designed cushion seat of this rower machine ensures support and coziness. The long slide fits users from 4'5'' to 6'2'', making it a great machine for the whole household. With a high-quality textured silicone handle, sweaty hands won’t slip off as easily, and it has an additional protective covering to prevent blisters. The easy-on-and-off foot strap system works for different shoe sizes, which is a truly customizable rowing machine.
  • [LCD monitor & Tablet Holder] The LCD monitor can track your fitness performance while rowing, including time, speed, distance, calories burned. You can use this data to develop your fitness plan. Place your mobile devices on the stand, and you can exercise while watching videos, providing a very comfortable fitness experience. (Tablet not included.)
  • [Total Body Workout] This magnetic rowing machine is an efficient machine for total body muscle workouts. Engage and strengthen legs, glutes, core, back, arms & shoulders. It burns serious calories and work your muscular and cardiovascular systems.
6
MERACH Rowing Machines for Home, Adjustable Air Resistance Professional Indoor Rowing Machine, Ergonomic Comfort Seat, Performance Monitor and Device Holder, Easy Storage

Rating is 4.5 out of 5

MERACH Rowing Machines for Home, Adjustable Air Resistance Professional Indoor Rowing Machine, Ergonomic Comfort Seat, Performance Monitor and Device Holder, Easy Storage

  • Full-Body Low-Impact Workout: Indoor rowing provides an effective full-body, low-impact exercise. In just 20 minutes, you can engage over 86% of your major muscle groups, all without needing to go outdoors
  • Air Resistance System: 10-level air resistance system with up to 110 lbs of peak resistance, catering to various workout intensities
  • Designed for Taller Users: Extended track with durable, high-quality steel construction, supports up to 350 lbs, ensuring both safety and comfort during workouts
  • Professional Performance Monitor: Delivers accurate workout data and connects via Bluetooth to the Merach APP. Includes a device holder for your smartphone or tablet
7
MERACH Magnetic Rowing Machines for Home, Foldable Rowing Machine with 16-Level, Compact Row Saves 20% Space, 350 LBS Load Capacity, Free MERACH App and 1000+ Champion Coaching Course & Games

Rating is 4.4 out of 5

MERACH Magnetic Rowing Machines for Home, Foldable Rowing Machine with 16-Level, Compact Row Saves 20% Space, 350 LBS Load Capacity, Free MERACH App and 1000+ Champion Coaching Course & Games

  • Next-Level Rowing Performance: The shark-inspired appearance enhances both aesthetics and performance, boosting resistance by over 11% compared to regular rowing machine, with 16 adjustable levels for a more efficient workout.
  • Compact & Foldable for Small Spaces: With a space-saving design that reduces footprint by 20%, this rowing machine is ideal for apartments or limited spaces, offering easy storage without sacrificing performance.
  • Full-Body Low-Impact Workout: Indoor rowing provides an effective full-body, low-impact exercise. In just 20 minutes, you can engage over 86% of your major muscle groups, all without needing to go outdoors
  • Unlock 1000+ Workouts & Games: Connect via Bluetooth to the exclusive MERACH App, featuring over 1,000 interactive courses and fun games. Plus, enjoy 6 months of free premium membership with your purchase!
  • Train Like a Champion: Access exclusive rowing tutorials and personalized fat-burning plans designed by champion coaches, all while the professional monitor keeps you on track with detailed performance metrics.
8
Rowing Machine, MOSUNY Magnetic Rowing Machines for Home 350 LB Weight Capacity, 16 Levels Resistance Row Machine with Dual Slide Rail, Bluetooth, App Compatible 2025

Rating is 4.3 out of 5

Rowing Machine, MOSUNY Magnetic Rowing Machines for Home 350 LB Weight Capacity, 16 Levels Resistance Row Machine with Dual Slide Rail, Bluetooth, App Compatible 2025

  • 16-Level Powerful Magnetic:MOSUNY rowing machine is equipped with a high-quality magnetic control system and an upgraded 16-level adjustable resistance. It allows users to find the optimal resistance intensity for their needs, whether they are elderly individuals undergoing rehabilitation training, or fitness enthusiasts seeking to build muscle. Unlike other 8-level row machine, the 16-Level resistance have more varied sporting experience.
  • Bluetooth App Compatible: Connect your smartphone or device to the rowing machine via Bluetooth, fully master real-time rowing data! This rowing machine is also compatible with the KINOMAP APP, which allows you to immerse yourself in the splash of nature while rowing at home! You can also visit professional rowing training courses, discover new challenges and improve yourself!
  • Dual Slide Rail, Stable & Smooth Design: We use a thickened commercial quality steel on this magnetic rowing machine to give it a better texture, durability, and higher load, supporting a maximum load of 350 pounds. Our dual slide rail is more stable than a single slide rail, won't wobble even with intense exercise, allowing you to maximize your potential.
  • 7-Types of Data Disply: The LCD monitor tracks your rowing time, counts, total count, 500 meters in time, frequency, distance, and calories in real time, allowing you to track your progress towards your goals. The device holder lets you place your smartphone and IPAD to enjoy videos or music while using the rower machine.


How to adjust the seat position on a rowing machine?

Adjusting the seat position on a rowing machine is generally a straightforward process, but the exact method can depend on the type and brand of the rowing machine you have. Here are general steps for adjusting the position and ensuring optimal comfort and performance:

  1. Identify the Seat Mechanism: Most rowing machines come with a seat that slides along a rail. There may not be an "adjustment" in the conventional sense, as the seat usually glides freely to accommodate rowing movements. Ensure the seat moves smoothly along the track.
  2. Adjust Foot Straps and Placement: Proper seating often involves adjusting the footrests rather than the seat itself. Place your feet on the footrests and secure them with straps. The strap should pass over the ball of the foot to avoid unnecessary strain and to optimize push-off. Make sure the footrests are positioned so your knees can comfortably bend at the catch (the starting position of the rowing stroke).
  3. Check Rail and Seat Cleanliness: Ensure the rail is clean and free from debris so the seat can move smoothly. Wipe down the rail regularly to maintain the best movement and prevent wear.
  4. Adjust the Drag Setting: Adjust the damper or resistance setting on the flywheel (if applicable) to ensure you’re comfortable and can maintain a consistent rowing rhythm.
  5. Correct Posture: Sit up straight, engage your core, and ensure your hips are square on the seat. Your knees should be slightly bent at the beginning of the stroke, and your back should remain straight.
  6. Test the Range of Motion: With your feet secured and seated comfortably, start a few gentle strokes to ensure you have a full range of motion without discomfort. Adjust foot position or rail cleanliness as needed.


Following these steps should provide you with a comfortable position that avoids strain and improves your rowing effectiveness. If your rowing machine manual provides specific instructions, it's always a good idea to consult it for guidance tailored to your model.


How to improve technique on a rowing machine?

Improving technique on a rowing machine can lead to better workouts, reduced risk of injury, and greater overall efficiency. Here are some tips to enhance your rowing technique:

  1. Understand the Stroke Phases: Catch: Start with your knees bent, shins vertical, arms straight, and upper body slightly leaning forward (1 o'clock position). Drive: Push through your heels to extend your legs while keeping your arms straight and core engaged. As your legs approach full extension, lean back slightly from the hips (11 o'clock position) and then pull the handle to your chest. Finish: At the end of the drive, the handle should be brought to your lower chest with elbows by your sides, torso leaning slightly back. Recovery: Reverse the stroke smoothly by extending your arms first, leaning your torso forward, and then bending your knees to slide back to the catch position.
  2. Focus on Technique Over Speed: Prioritize maintaining good form over trying to row at high speeds. Quality of strokes trumps quantity for building endurance and avoiding injuries.
  3. Engage the Right Muscles: Use your legs for the majority of the stroke's power. The drive phase is around 60% legs, 20% core, and 20% arms.
  4. Maintain a Consistent Rhythm: Keep a steady pace and rhythm. The ratio between drive and recovery should ideally be around 1:2, meaning the recovery should take about twice as long as the drive.
  5. Avoid Common Mistakes: Don’t hunch your back. Keep your spine straight and core engaged. Don’t pull with your arms early in the drive phase. Let your legs do the initial work. Don’t rush the recovery. Allow full extension and reset properly before the next stroke.
  6. Utilize the Monitor: Keep an eye on your strokes per minute (SPM) and split times to find a rhythm that matches your fitness and workout goals.
  7. Breathe Properly: Inhale during the recovery phase and exhale during the drive to help maintain endurance and rhythm.
  8. Practice Consistently: Regular practice helps build muscle memory and improve technique over time. Start with shorter sessions focusing on form and gradually increase duration as you become more comfortable.
  9. Video Analysis: Record your rowing technique or ask someone to observe you. Reviewing footage can help identify areas for improvement.
  10. Advanced Drills (if comfortable with basic form): Single-Handed Rowing: Use one hand to pull to develop balance and core stability. Pause Drills: Pause at different parts of the stroke to focus on muscle engagement and technique.


By focusing on these aspects, you can significantly improve your technique on a rowing machine and enjoy more effective and safer workouts.


What is the impact of rowing on overall fitness?

Rowing is a highly effective exercise that impacts overall fitness in numerous positive ways. Here are some of the key benefits:

  1. Cardiovascular Fitness: Rowing is an excellent cardiovascular workout. It increases heart rate, improves circulation, and enhances lung capacity, which can lead to better heart health and increased endurance.
  2. Full-Body Workout: Rowing engages multiple major muscle groups simultaneously, including the legs, back, shoulders, arms, and core. This contributes to balanced muscle development and toning.
  3. Low-Impact Exercise: Unlike running or other high-impact activities, rowing is a low-impact exercise, meaning it puts less strain on joints and reduces the risk of injury. This makes it suitable for people of various fitness levels and those with joint concerns.
  4. Strength and Muscle Building: Rowing helps build muscular strength and endurance, particularly in the lower body. The repetitive motion and resistance involved in rowing contribute to muscle tone and strength, especially in the legs and back.
  5. Improved Flexibility and Posture: The rowing motion involves a wide range of motion, which can enhance flexibility. Additionally, engaging the core and back muscles helps improve posture.
  6. Calorie Burning and Weight Management: Rowing is an efficient calorie-burning exercise, helping with weight loss or maintenance. The combination of strength and cardio workout makes it effective for burning calories and fat.
  7. Mental Health Benefits: Like many forms of exercise, rowing can reduce stress, anxiety, and depression while boosting mood and overall mental well-being. The rhythmic nature of rowing can also have a meditative effect.
  8. Increased Coordination and Balance: The synchronized movements required in rowing can improve overall coordination and balance, enhancing motor skills.
  9. Scalability and Versatility: Rowing can be easily adjusted in terms of intensity and duration, making it versatile for different fitness levels. Whether using a rowing machine indoors or rowing on water, individuals can tailor their workouts to meet personal fitness goals.
  10. Endurance and Stamina: Regular rowing boosts stamina and endurance, which can improve performance in other physical activities and daily tasks.


In summary, rowing is an excellent exercise for enhancing cardiovascular health, building muscular strength, promoting joint health, and supporting mental well-being, making it a comprehensive workout for overall fitness.


What is the drag factor on a rowing machine?

The drag factor on a rowing machine is a numerical value that reflects the resistance experienced by the user while rowing. It is a way to quantify how much air resistance (or water resistance, depending on the type of rowing machine) is present at a given setting. On machines like the Concept2 rower, which is one of the most popular brands, the drag factor is influenced by the damper setting on the side of the flywheel.


A lower drag factor (achieved by a lower damper setting) simulates a faster boat or a lighter load, providing less resistance per stroke and often requiring a faster stroke rate. Conversely, a higher drag factor (achieved by a higher damper setting) simulates a slower or heavier boat, providing more resistance per stroke and typically allowing for a slower, more powerful stroke.


The drag factor can be seen on the monitor during workouts, and it can be particularly useful for replicating consistent rowing conditions across different machines or workout sessions. Each rower can adjust it to match their personal preference and simulate different rowing conditions, ensuring that they get a workout that's tailored to their goals or that accurately simulates on-water rowing conditions.


What is a power stroke in rowing?

In rowing, a power stroke refers to a particularly strong and forceful stroke executed by the rowers to increase the speed of the boat temporarily. This type of stroke is often used strategically during a race, such as when a crew wants to accelerate rapidly or when they need to respond to moves by competitors.


Power strokes are characterized by a higher level of intensity and are typically executed with maximum effort from all rowers. The increased power output results in greater propulsion and speed. Due to the increased demand on the rowers’ energy and strength, power strokes are usually executed in controlled bursts rather than sustained over long periods.


Implementing power strokes effectively requires coordination, timing, and synchronization among the crew to ensure that the increased effort translates into maximum boat speed without disrupting the balance or rhythm of the boat.


What is an ideal stroke rate on a rowing machine?

The ideal stroke rate on a rowing machine can vary depending on the individual's goals, fitness level, and the type of workout they are performing. However, there are some general guidelines that can be useful:

  1. Beginners: If you're new to rowing, a stroke rate of 18-22 strokes per minute (spm) is often recommended. This allows you to focus on form and technique before increasing the intensity.
  2. Steady-State Workouts: For longer, steady-state rowing sessions, a stroke rate of 20-24 spm is commonly used. This helps maintain a sustainable pace for endurance building.
  3. Intermediate to Advanced Rowers: More experienced rowers may train at 24-30 spm for workouts that require more intensity, such as interval training or tempo pieces.
  4. High-Intensity Intervals: For short bursts of high-intensity rowing, stroke rates can go up to 30-36 spm or higher, depending on the workout structure and the individual's capacity.
  5. Racing: Competitive rowers might maintain 30-40+ spm during a race to maximize their speed and performance.


Ultimately, the best stroke rate for you will depend on your specific fitness objectives and how comfortable you are with the rowing technique. It's important to strike a balance between stroke rate and power output; rowing harder doesn’t always mean rowing faster if form suffers. Always prioritize maintaining good rowing form to get the most effective and safest workout.

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