Row Machine Form Checklist: Are You Doing It Right?

Using a rowing machine is a great way to get a full-body workout, but it’s important to use proper form to avoid injury and maximize the benefits. 

Follow these tips to ensure you’re using the correct technique and getting the most out of your rowing machine workout.

Start with proper posture

Before you even begin rowing, it’s important to start with proper posture. Sit on the machine with your feet securely strapped in and your knees bent. Keep your back straight and your shoulders relaxed. Avoid hunching over or rounding your back, as this can lead to strain and injury. Engage your core muscles to help maintain good posture throughout your workout.

Engage your core and keep your back straight

Engaging your core and maintaining proper posture is crucial when using a rowing machine. As you begin rowing, focus on keeping your back straight and your shoulders relaxed. Avoid hunching over or rounding your back, as this can lead to strain and injury. Engage your core muscles to help maintain good posture throughout your workout. This will not only help prevent injury, but it will also ensure that you are getting the most out of your exercise routine.

Use your legs to drive the motion

When using a rowing machine, it’s important to remember that the power should come from your legs, not your arms. As you push off with your legs, engage your core and lean back slightly, keeping your back straight. Then, pull the handle towards your chest, using your arms to finish the motion. This will help you get the most out of your workout and prevent strain on your arms and shoulders. Remember to maintain proper form throughout the entire motion, and don’t forget to breathe!

Keep your arms straight until your legs are fully extended

One common mistake people make when using a rowing machine is bending their arms too early in the motion. This can put unnecessary strain on your arms and shoulders, and also reduces the power you generate from your legs. To avoid this, keep your arms straight until your legs are fully extended. Then, use your arms to pull the handle towards your chest, finishing the motion with a slight lean back and engaged core. By maintaining proper form, you’ll get the most out of your rowing machine workout and avoid injury.

Use a smooth, controlled motion throughout the entire stroke

When using a rowing machine, it’s important to maintain a smooth and controlled motion throughout the entire stroke. This means avoiding jerky movements or sudden stops and starts. Start by pushing off with your legs, keeping your arms straight until your legs are fully extended. Then, use your arms to pull the handle towards your chest, finishing the motion with a slight lean back and engaged core. Remember to keep your movements fluid and controlled, and avoid any sudden or jerky motions that could lead to injury.