How to Use a Rowing Machine

Research has shown that a rowing machine workout requires probably the highest energy expenditure out of any cardio machine. This is mainly due to all the moving parts that need to work together to complete the rowing motion. All the major muscles are working together, requiring your heart and lungs to work extra hard to deliver oxygen across the body.

This results in a workout that is highly efficient and doesn't let you get away with any laziness. Moreover, rowing machines are completely low impact, so there's very little risk of injury or tension throughout your workout.

Hopefully after that spiel, we've convinced you that rowing machines are the right cardio option for you. So, how do you actually use one?

A Note of Rowing Machine Type

First, take note of what type of rowing machine you're using, because not all rowers are created equal. There are four main types of rowing machine:

Magnetic Rowers

These use magnets that move closer or farther from the flywheel to create the desired resistance level. The important thing to note here is to make sure you're using the lowest resistance level when you're still learning. In fact, you might find it takes you a long time before you build up the strength and stamina to start increasing resistance.

Air Rower

These are a little more complicated. Instead of magnets attached to the flywheel, there's a fan that rotates as you pull the rowing cord. What this does is create wind resistance that increases the harder you pull. We call this "dynamic resistance". It basically means that the more effort you put in, the more resistance you get out. It also means the resistance level is hypothetically infinite. The benefit of this is that you're always working to your fitness level, never more or less than you need. However, it does make it a bit harder to track your progress.

Water Rower

These also have a dynamic resistance system, except they use water instead of air. It's basically the closest you'll get to on-water rowing, as you're literally beating against water as you pull the cord. This can be a fantastic, sensory workout that many people swear by. However, keep in mind that they can be very loud, and require you to clean out the water tank regularly.

Hybrid

Lastly, hybrid rowers will use a combination of methods, usually a dynamic resistance system alongside magnetic resistance. This is great for getting the best of both worlds and fine tuning resistance to your needs.

Getting Started

With that out of the way, let's hop on the machine and get going!

• 1. Sit. Sit on the machine.
• 2. Feet. Secure your feet in the foot rests and lock them in with the straps provided.
• 3. Handle. Grab the handle, placing your hands on the edges so that your pinkie fingers are dangling off the side and thumbs are resting on top.
• 4. Legs. Straighten your legs out in front of you.
• 5. Chest. Pull the handle in close to your chest.
• 6. Shoulders. Push your shoulders back and down to open your chest and straighten your spine.

The Drive

• 1. Straighten Arms. Extend your arms until they're fully straight in front of you. Don't start bending your knees until your arms are fully straightened.
• 2. Bend Knees. Bend your legs, keeping your knees in line with your chest. Don't let them fall to the side.

The Pull

• 1. Push Your Legs. Drive backyard by pushing with your legs. Keep your arms straight until your legs are fully straight.
• 2. Bend Your Arms. Once your legs are straight, bend your arms until the handle pulled into your chest.
• 3. Lean Back. Hinge back slightly with at the hips as you pull back.

Putting it All Together

That was a lot of movements, but each step is important for the overall workout. Missing any part of this technique will result in an efficient drive and potentially tiring you out without really "working" out.

Practise the leg and arm movements independently by bending and straightening each in isolation.

Remember there's no rush to speed things up. You'll still get a solid workout even when slowing things down. Rowing is really all about power and force. Focus all your energy and strength into the individual movements and you'll start to notice the rowing workout doing its magic.

Rowing Terms

• Strokes per Minute (SPM) is the number of times you row in 1 minute. This should stay in around 30 or less.
• Split time refers to the amount of time it takes to row 500 metres. You should be aiming for a split time of around 2 minutes or less.

Get in Touch If You Have Questions

We know that was a lot of info, so don't hesitate to reach out to our friendly team if you have any questions about our range or the best way to use our machines. Remember that the most important part is to maintain consistency and a regular practice to see results and get the most out of your workout. In no time, you'll be enjoying all the benefits of rowing and seeing the difference for yourself.