Rowing machine training is a great all round exercise routine and my favourite piece of gym equipment. Of course it is not the same as rowing on the water but for many it offers an excellent and safe way to keep fit. Rowing uses all your muscles with very little impact on your joints making it suitable for all ages.

Strenuous rowing uses more than 800 calories an hour and with less risk of injury than other sports. Compare this to walking (300), swimming (600) and even running (650 – 700). However, you still need to learn and practice correct rowing technique before starting a vigorous hourly workout!

Rowing Machine Training Technique

Training with a rowing machine is also an excellent activity to strengthen your arms, back, shoulder, abdomen and leg muscles – pretty much the lot really! But the benefits can only be gained if you focus on correct technique as over tightening your back will strain both your lower back and knees.

If you are think of buying a rower check out my buyers guide to rowing machines.

Before I focus on the stages of technique it is important to appreciate where you are going to bend from. A common fault when using a rowing machine is to bend from the lower back when moving forward or back. Take a look at one of my back coordination exercises to help you practice correct movement from these joints.

Resistance is useless!

Well actually, when using your machine its very important you get this right. Your machine will have a function to vary the resistance. Many are tempted to crank this right up so they can burn more calories in a shorter time - yes this would work but your back and muscles are going to complain. It's not a good idea!

The ideal resistance is one that allows you to row fast and smoothly, remember you want to keep your technique flowing. This way your will get a good aerobic workout and develop muscles endurance and tone. The tension is correct when you can finish your session without your muscles feeling exhausted, if you are getting a burning sensation you should reduce the resistance.

Experiment until you feel you are working your muscles hard without suffering the next day.

It is possible to use your machine for strength training by setting the resistance high. However, must be sure of your technique, row slowly and for short periods.

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A few tips for using your rower:-

Keep your elbows close to your body
Move from your hip joints
Keep your pelvis and back moving together
Do not round your back
Lean only slightly forward and back
Use your legs
Let your movements flow

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Using Your Rowing Machine

1. The catch lean slightly forward with your arms straight and shins almost vertical 2. The drive Press down your legs, gradually lean back and finish pulling with your arms (elbows going back) 3. The finish Finish with your legs straight, arms bent with you upper arms by your torso and the rowing handle at your abdomen 4. The recovery Straighten your arms, lean forward from the hips, then bend your knees to slide forward. 5. Return to the catch (1) ready for the next stroke

The rowing machine offers in my mind an excellent activity that can be performed in all weathers. I enjoy the flowing motion of the movement and getting an all over workout - it can be hypnotic.

If are considering buying a rower you may want to look at my buyers guide to rowing machines.


I thoroughly recommend you give it a go but do remember to consult your physician before starting a new training regime.


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