How to do the Rowing Machine
- Sit on the rowing machine seat and hold the handle with straight arms.
- Slide forward until your shins are almost vertical, keeping your spine neutral.
- Push through your feet and then pull the handle toward your ribs.
- Extend your arms and slide back to the starting position.
Full technique — 8 steps
- Sit on the seat, strap your feet in securely, and take the handle with straight arms.
- Slide forward until shins are nearly vertical, keeping your spine neutral.
- Begin the drive by pushing through your feet and extending your knees first.
- As the legs finish, swing your torso from a slight forward lean to a slight backward lean.
- Draw the handle into the lower ribs with elbows traveling back close to your sides.
- Finish tall with legs extended, handle at the body, and shoulders relaxed, not shrugged.
- Start the recovery by extending your arms, then hinge forward before bending the knees.
- Slide back to the catch smoothly and begin the next stroke in the same sequence.
Common mistakes
- Opening the back too early
- Pulling before leg drive finishes
- Bending knees before arms extend
- Overreaching past vertical shins
- Shrugging at the finish
Form cues
- Legs, body, arms
- Arms, body, legs
- Keep chain level
- Shins nearly vertical
- Relax the shoulders
