# The Do's and Don'ts of Working Out on a Rowing Machine

**By Tuyet Nguyen** · Published June 5, 2023 · Updated June 7, 2023

A guide to proper rowing machine technique, covering essential dos and don'ts for fitness novices to improve health, use correct form, and avoid injury.

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## Overview

Cardio is essential to well-being, and everyone should incorporate some cardio each week to maintain a healthy lifestyle. The rowing machine is one option that improves core, upper back, lower back, and shoulder strength — all in one motion. Knowing what to do and what to avoid ensures the correct muscle groups are engaged and reduces the risk of harm.

Rowing is considered the most efficient full-body exercise. Suppliers like Aviron offer hundreds of different workout possibilities, including foot and hip width adjustability and an ergonomic seat for support and comfort.

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## Rowing Machine Dos and Don'ts

### Do: Use Proper Form

Using correct posture and form is essential. Avoid the temptation to hunch your back and shoulders forward.

- Bend forward using your hips.
- Once the handle passes over your knees, bend your legs.
- Using your legs and arms in one motion, push back with your legs and pull your arms in.
- When you pull in, you should feel resistance and both your arms and legs getting tired.

### Do: Use Your Leg Power

The majority of the drive should come from your legs. Rowing is not just an arm and back workout — it is also a significant leg workout. If your legs are not getting tired, you may be using the machine incorrectly.

### Don't: Start With High Resistance

When first using the machine, avoid starting at a resistance level that is too difficult.

- Start lighter, then slowly increase resistance over time.
- Starting at too high a resistance can cause injury and unnecessary strain.
- Too much resistance leads to overexertion, quick fatigue, slow recovery, and loss of interest in the machine.

### Don't: Pull Too Much With Your Torso

Keep your back at a 90-degree angle to prevent injury. Leaning too far forward may seem to provide more power after the row, but it increases injury risk. To check your form, monitor the position of your toes as a reference point.

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## Re-Invigorate Your Workouts

A rowing machine is a welcome break from other types of cardio. Mastering the machine will not only improve fitness but also help prevent workout plateaus. Following these rowing machine dos and don'ts can take your workout to the next level.

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**Tags:** Aviron, Health & Fitness

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