Rowing machines are a great way to get a low-impact cardio workout in. However, it’s easy to use this machine improperly, which is why it’s helpful to know what the right technique looks like. Whether you’re new to rowing machines or have little experience with them, it doesn’t hurt to learn how to row properly. It may take some practice, but once you nail the technique, you’ll understand why this is one of the best ways to do cardio in a short period. We spoke with a personal trainer to understand the common mistakes people make with a rowing machine and how to fix them with simple cues. Best Rowing Machines of 2026 See at CNET 1. You’re mainly using your arms instead of your legs Rowing is mainly a leg exercise and shouldn’t be dominated by the arms. Anatoliy Cherkas/Shutterstock 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. Y ou’re not postured correctly Pay attention to your posture during your rowing setup. 18042011/Shutterstock 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 Focus less on the damper number and more on your effort. Microgen/Shutterstock 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. “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 Be sure to keep your rowing machine clean so it lasts a long time. PeopleImages/Shutterstock 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 recommend
Sumber: CNET