The Top 6 Rowing Machine Mistakes You’re Making During Your Cardio Workout

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Rowing machines are one of the best low-impact yet efficient ways to get cardio in your workout routine. However, if you’re new to rowing machines or don’t have much experience with them, you might be using this fitness equipment incorrectly. Rowing requires a specific technique that takes some practice to grasp and to get the most out of your workout.

We spoke with a personal trainer to understand the common mistakes made with a rowing machine and how to fix them with simple cues.

1. You’re mainly using your arms instead of your legs

Man sitting on rowing machine holding handle

One of the mistakes most people make when using a rowing machine is focusing too much on their arms rather than their legs.

“Most people sit down and immediately pull with their biceps like it’s a cable row,” says Gerard Washack, personal trainer and owner of Strong Republic Personal Training. The problem with this approach is that rowing mainly requires leg strength.

“About 60% of the power should come from your legs driving against the foot plate, 30% from the hips and back opening up and only 10% from the arms pulling the handle in at the very end,” Washack explains.

To help people improve their rowing technique, Washack says he changes how the handle is held: “I have people row with their hands off the handle and tuck the handle into your hip crease and just push with legs, then hips, then arms in that order.”

2. You’re not postured correctly

person slouching on rowing machine holding handles

Poor posture is another mistake rowing machine users tend to make. If you have rounded shoulders and a hunched back, you’re not getting the most out of your rowing.

“The spine has to stay long and the chest open during the whole move,” says Washack. He cues clients by telling them to imagine they’re sitting on a barstool with their chest up.

Proper rowing should look long and smooth, with the legs pushing first. Then, the back opens, and the arms pull last. On the way back, the arms go away from the body first, the body hinges forward and then the knees bend last. By following these cues, it should feel like your legs are doing most of the work.

3. The damper is on the wrong setting

“Beginners usually move it to 10 because they think harder is better,” Washack explains, adding, “The damper isn't a resistance setting like a weight stack; instead, it's more like a gear on a bike.” Depending on your fitness level, he recommends the following:

Beginners should keep the damper settings between three and five.
Intermediate users who have their form down can set the damper between four and six.
Advanced rowers who focus on interval training or power can aim for seven or eight, and sometimes 10, on the damper.

Ultimately, though, it’s more about the effort you put into the row. “Elite competitive rowers usually train at four or five,” Washack says, but they’re focusing on their output versus the number on the damper.

4. Your rower lacks maintenance

People in a gym class on rowing machines

The damper, the dial found on the side of a rowing machine, controls how much air flows into the fan. This is what you use to adjust the resistance of the rowing machine, and it influences how heavy the stroke feels. Although a rowing machine doesn’t require as much maintenance as other types of fitness equipment, you should still do your best to keep it clean and replace any worn-down parts.

Washack recommends inspecting your rowing machine every month. “Inspect the chain or belt for wear, the seat rollers for dirt and the foot straps for fraying.” You should wipe down the seat and handle after every use, as sweat that falls onto the seat track can wear down the machine.

Depending on the type of rower you own, you may need to focus on different parts for maintenance:

Air rowers: If you own an air rower like the Concept2, these are the easiest rowing machines to take care of. The chain will need occasional oiling, and the flywheel cage (the enclosure where the fan sits) needs to be kept dust-free.

Magnetic rowers: These are rowers that have the most electronic parts and mechanical complexity -- similar to some of CNET’s favorite rowing machine picks. “The magnetic resistance system can wear or shift over time, and the cables connecting the resistance to the console can fray,” Washack explains. “I recommend checking those connections every couple of months.”

5. You’re using the rower for the wrong workouts

group of people rowing next to each other

Unlike a treadmill or an exercise bike, where you can do long, steady workouts, a rowing machine is best used in short bursts.

Washack likes prescribing intervals to clients who use the rowing machine. “Programs like four rounds of 500 meters with two minutes rest between are my go-to,” he says. “Another day, I do a longer, steady aerobic piece, 30 to 45 minutes at a conversational pace where your legs are working but you could still talk.”

For clients looking to improve their power and speed, Washack focuses on eight rounds of 250 meters with a minute rest.

6. It's your primary workout

Woman in a green sports bra and black shorts sitting on rowing machine

Unlike a treadmill or an exercise bike, where you can do long, steady workouts, a rowing machine is best used in short bursts. While rowing machines are great cardio machines, they shouldn’t be your main form of exercise. You should be following a strength-training program in addition to your rowing workouts.

“Combine rowing with two days of traditional strength training, and you've got a complete program,” recommends Washack.

Overall, finding a form of cardio you enjoy is important, since it will keep you consistent, and including strength training and mobility exercises will help you remain fit and strong.

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