# Find the Best Form for Rowing Machine **By Aviron · Published June 6, 2023** A comprehensive guide to proper rowing machine technique, covering the four key positions, common mistakes, and tips to maximize your workout while preventing injury. --- ## Overview The benefits of using a rowing machine are plentiful — from strengthening your core and improving your cardiovascular health to toning your arms and burning calories. But if you're not using the rowing machine correctly, you won't be reaping these benefits. Using proper form ensures that all the correct muscles are being targeted while preventing the risk of injury. Rowing provides a great total-body workout. Every time you take a seat on your rowing machine and start powering away, you're targeting your glutes, hamstrings, biceps, back, and core muscles. Even though rowing is considered a low-impact activity, if used incorrectly, you can cause damage to your wrists, lower back, and knees. With plenty of practice combined with being mindful of your form, you'll be well on your way to safely toning your entire body. --- ## The Proper Technique When Rowing The proper technique when rowing is composed of four stages: the catch, the drive, the finish, and the recovery. Each stage needs to be executed to the best of your ability so that you have a safe rowing session every time. If you find yourself getting tired towards the end of your workout, it might be best to stop, as this is when your technique can get sloppy. --- ## The Four Rowing Machine Positions ### Position 1: "The Catch" Also known as the "start" or "ready" position, this position's name comes from the point at which the oar's blade would "catch" the water when rowing a boat. Key form points: - You are at the front of the machine, ready to produce a forceful push through your feet - Heels may come up slightly - Back should be tall and straight - Handle gripped firmly with thumbs wrapped around — not too tightly - Handle in line with your shoulders - Arms should be straight - Torso leaned slightly forward at an 11 o'clock angle (relative to a clock face) Once you've mastered a strong catch position, you're well on your way to excelling in the drive phase. --- ### Position 2: "The Drive" The drive phase is a transition from the catch position to the finish position. It has three primary mechanisms that produce the power needed to propel you to the back of the rowing machine. Key form points: - Hips, legs, and arms should all be engaged; this position is leg dominant - Legs initiate the drive by extending, pushing your upper body away from the front of the machine - Once your hands on the handlebar have transitioned past your feet, your hips swing back, moving your torso from an 11 o'clock angle to a 1 o'clock angle - At the end of the drive sequence, arms bend and the handlebar is pulled in towards your torso --- ### Position 3: "The Finish" When you reach the finish position: - Legs are firm and fully extended - Torso leans slightly backwards (a change from the slight forward lean in earlier positions) - Shoulders are relaxed and in a downward position — keeping shoulders down in every position is critical to avoid muscle strain or injury - Elbows are near your body — not winged out, not jammed into your sides; ideally, you should be able to fit a small piece of fruit or a tennis ball between your side and elbows - Wrists and forearms are parallel to the ground --- ### Position 4: "The Recovery" The recovery phase is your journey back to the front of the rowing machine. The order of movement is the reverse of the drive: - **Drive order:** legs → hips → hands - **Recovery order:** hands → hips → legs In this final position: - Hands lead you back to the front of the machine - Torso is at an 11 o'clock angle - Legs are bent - Back is straight and tall Once you've propelled yourself back to the front of the machine with control, you repeat the whole process. Even though the recovery position allows your body to relax, it's important to keep your core engaged and maintain tall posture to avoid injury. --- ## Common Rowing Mistakes and How to Avoid Them ### 1. Hunching Your Back Hunching forward prevents your muscles from developing properly and puts pressure and strain on your lower back, leading to discomfort during and after your workout. - **Fix:** Engage your core muscles to keep your spine in a neutral position. - **Tip:** Before rowing, do a few arm circles and shoulder shrugs to relax your shoulders so they stay down during your session. - Improving your posture off the machine will also improve your form on it. --- ### 2. Making a Scooping Movement Many people accidentally move to the back of the machine with a scooping motion from their arms on the handlebar, which can result in hitting their knees with the handlebar. Poor posture and form in one phase can have a domino effect on other positions. - **Fix:** Keep your movements controlled and linear — avoid any scooping arc with your arms. --- ### 3. Raising Your Arms Too High Pulling the handlebar all the way up to your neck uses far more energy than required and puts unnecessary strain on your shoulders and upper back. - **Fix:** Bring the handlebar below your chest, using your upper back muscles to do so — not up toward your throat or neck. --- ### 4. Allowing Your Knees to Drop to the Side If your knees drop outward to the sides, you miss out on engaging your hip flexors and inner thighs. - **Fix:** Keep your knees tucked in and gently touching, in line with your hips. --- ### 5. Gripping the Oar Too Tightly Gripping the handlebar too tightly risks painful inner hand calluses and forearm tension. - **Fix:** Use only three fingers from each hand to grip the oar; let your pinky fingers float with your thumbs resting on top of the oar. - When moving through the drive and finish phases, engage your upper back instead of your biceps and shoulders to alleviate pressure on your hands. --- ## Final Thoughts on Proper Rowing Form Until you get the hang of using your rowing machine, think about every movement you make. This will help you avoid injury and prevent bad rowing habits that are harder to break later. **Additional tips:** - If certain muscles aren't strong enough to maintain proper posture, strengthen them off the machine on non-rowing days with squats, lunges, and planks. - Take rest days. Tired muscles may not engage as they should, causing your posture and form to suffer. Leaving one day between rowing workouts can improve recovery and results. - On rest days, consider a leisurely walk or light hike to support mental and physical health without overloading your muscles. - Using a rowing machine requires practice — don't become discouraged if you've been doing it incorrectly. With a rowing machine at home, practicing is convenient and easier than driving to the gym. --- ## Related Resources - [Rowing 101 Blog](https://www.avironactive.com/rowing-101/) - [Best Home Workout Equipment](https://www.avironactive.com/rowing-101/best-home-workout-equipment/) - [Rowing Machine Injuries](https://www.avironactive.com/rowing-101/rowing-machine-injuries/) - [Aviron Active](https://www.avironactive.com/) --- **Canonical URL:** https://www.avironactive.com/rowing-101/best-form-for-rowing-machine/