Rowing Machine

Execution

1. Warm up with a few minutes of brisk walking or 5 minutes of easy rowing at a low rate.
2. Start every stroke with the legs: drive the footplate away while the arms stay straight and the back holds its angle.
3. Only when the legs are nearly straight does the torso swing back a little, and the arms pull to the lower belly last.
4. Return in the reverse order: arms out, then the torso forward, and only then bend the knees.
5. Hold about 20-24 strokes a minute for an easy session, because a slow strong cadence beats a fast weak one.
6. A beginner aims for 15-20 minutes of continuous rowing at 20-24 strokes a minute, not counting the 5-minute warm-up and the 5-minute cool-down; if the stroke falls apart before the time is up, stop early.
7. Cool down with 5 minutes of easy rowing, then stretch the hamstrings and back.
8. If the gym is hot and humid, train early morning or late afternoon and get a fan on. Chest pain, dizziness or unusual breathlessness means stopping and seeing a doctor.

Quick cues

• Legs, then body, then arms.
• Reverse the order coming back.
• Arms clear before the knees bend.
• Listen for an even flywheel hum.
• Slow and strong beats fast and weak.

Common faults

• Fault: Pulling with the arms before the legs drive

  Fix: Do a few legs-only strokes with the arms straight, then add the body and the arms back in.

• Fault: Rounding the back as the torso swings back

  Fix: Keep the back long, swing back only a small amount and keep the chest open through the stroke.

• Fault: Bending the knees before the handle clears them

  Fix: Count the stroke out loud, arms, body, knees, and only start a step when the one before it is done.

• Fault: Setting the damper to the top because it feels like more work

  Fix: Set it at 3-5 and make it harder by driving the legs, not by raising the damper.