Exercise · Cardio
Rowing machine: how to row properly at the gym
The rowing machine is a cardio machine that mimics rowing. You work your breathing, your back and your quadriceps at the same time. It’s a solid option if you want a full effort while sitting, with low impact on your joints.
Doable at all 76 gyms GoSet follows
The essentials
- Drive with your legs first, then pull with your arms.
- On the way back: arms, torso, then legs.
Muscles worked
- Primary
- —
- Secondary
- Back · Quadriceps
How to do it
- 1. Adjust the foot straps so your feet are secure with your heels supported, then sit tall with relaxed shoulders.
- 2. Grab the handle with a comfortable grip, arms straight, knees bent, and your torso leaning slightly forward.
- 3. Drive with your legs first, then as your knees are almost straight, lean your torso slightly back and pull the handle toward the lower part of your torso.
- 4. Keep your back strong without rounding, and finish the stroke when the handle touches or approaches your stomach, elbows driving back.
- 5. On the way back: straighten your arms first, lean your torso forward, then bend your legs to slide back to the start position.
- 6. Keep a smooth rhythm: drive phase a bit faster, return more controlled, and breathe regularly without holding your breath.
Common mistakes
Pulling mostly with the arms
Instead : Focus on the sequence: legs, torso, then arms. Think about pushing the footplate away with your feet before you move your upper body.
Rounding the back at the front
Instead : Sit tall with your chest open. Hinge from the hips, not from the upper back. If you start to curl, shorten your range a bit.
Flying forward too fast
Instead : Let your return be slightly slower than your drive. On the way back: arms, torso, then legs, under control. You shouldn’t be bouncing at the front.
Loose foot setup
Instead : Tighten the straps so your feet stay planted on the support. Your heels shouldn’t pop out completely on every stroke.
Coach tips
- Aim for about 1 second to drive, then 2 to 3 seconds to return, so your technique stays clean.
- Breathe steadily: exhale near the end of the drive, inhale as you slide back to the front.
- Start with a moderate resistance to learn the legs–torso–arms sequence before you crank up the intensity.
- Watch the distance or time on the screen so you can track progress from workout to workout.
Variations
- Intervals: short faster bouts followed by slower bouts to recover.
- Steady easier pace when you want longer, more constant cardio.
Sets and reps
On the rowing machine, people often do a few minutes of continuous work or time-based intervals, tracking distance or duration on the screen.
Equipment
Log your Rowing machine sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
I’m new, how long should I row?
People often start with short blocks of a few minutes with breaks, paying attention to their breathing. Add more only when you feel comfortable.
Where should I look when I row?
Look forward, slightly above the screen. That helps you keep your back straighter and maintain better posture on the machine.
I get out of breath quickly, is that normal?
On the rower your cardio ramps up fast because several parts of the body work together. Slow your pace or shorten your time if you’re too out of breath.
I feel pain when rowing, what should I do?
Stop the exercise and talk to a health or training professional before continuing, especially if the pain keeps coming back.