ROWING MACHINE
Rowing machine is not an exercise where you quickly pull the handle with your arms, but a full-body aerobic exercise that starts with your legs, connects your torso and arms in order, and then recovers in the reverse order.
One stroke is followed by a front catch, leg drive, torso opening, arm pull, and reverse recovery. Raising the damper all the way up or arching your back at the catch may seem more intense, but reduces efficiency and sustainability. Place the foot strap over the ball of your foot, learn the sequence slowly at low resistance, and prioritize connection in each section over stroke speed.
- Primary muscles
- Quadriceps, gluteus maximus, latissimus dorsi
- Secondary muscles
- Hamstrings, trapezius, biceps, core
- Difficulty
- Intermediate
- Movement type
- Horizontal pull in leg-torso-arm sequence
Is damper 10 the most effective?
No. A higher damper will only increase resistance per stroke, so it's best to start at a medium setting that suits your skills and goals.
STEP BY STEP
4 Steps for One Complete Rep
- 1
Properly matching footrest and resistance
Adjust the length of the footrest so that the strap crosses the ball of the foot. Start the damper low to medium, not high, and set a target indicator on the screen.
- 2
Initiating a drive from the catch to the leg
Push firmly on the footrest with your arms straight at a point where your shins are almost vertical. Maintain your torso angle and hand position at first.
- 3
Open the body and pull the handle
When your legs are almost straight, open your torso slightly back and pull the handle toward your lower chest. Keep your shoulders away from your ears.
- 4
Recover in reverse order: arms - torso - legs
First, extend your arms and raise your torso forward, then bend your knees and advance the seat. There is no rush to the next catch.
LEGS, BODY, ARMS
If you differentiate the order of exertion and return, the handle and knees will not collide
Drive is legs-torso-arms, recovery is arms-torso-legs. If you bend your knees before straightening your arms, the handle will rotate around your knees.
Recovery should take more time than driving to get your breathing and rhythm in order.
Key point: Cue to use right away: “Legs-Torso-Arms, Arms-Torso-Legs”
DON'T OVERREACH
Don't arch your back or tilt your shins too far to get away from the catch.
If the seat goes down enough to touch your heels, your pelvis may roll and the strain on your back may increase. Change direction when your shins are close to vertical.
Handle moves close to horizontal and does not press down or lift significantly above the chain exit.
TROUBLESHOOTING
Fix the cause of a mistake, not just its appearance
Initiating a follow stroke
- What you see
- Knees bent, elbows folded first, biceps tire quickly.
- Likely cause
- Failed to learn footplate drive sequence.
- How to correct it
- Practice the first section with a drill where you only push your legs with your arms straight.
Knees bend too early during recovery
- What you see
- The handle turns over your knee and the chain swings up and down.
- Likely cause
- The seat was pulled before the arms and torso returned forward.
- How to correct it
- Repeat the sequence of bending your knees after your hands pass your knees.
Back arched at catch
- What you see
- As you move forward, your shoulders drop between your knees and lower back tension disappears.
- Likely cause
- Created unnecessarily long strokes.
- How to correct it
- Stop at the vertical point of your shins and tilt your torso at the pelvis, keeping your back long.
REGRESSION & PROGRESSION
Match the difficulty before adding load
Interval Training
improve calorie consumption efficiency by repeating high and low intensity.
Increased time and resistance
Strengthen your stamina by increasing performance time or increasing the resistance level of the machine.
BEGINNER PROGRAM
A practical starting framework
For technique practice, start with 5-10 minutes at a lower strokes per minute. Once the sequence is stable, increase either time, power, or intervals to your goal.
Frequency
3-5 times a week
If your goal is to lose body fat, it is important to do it consistently.
Volume
20~40 minutes
Gradually increase the time according to your fitness level.
- Do this while drinking plenty of water.
- Protect your joints through light stretching before and after exercise.
Frequently asked questions
How far do you pull the handle?
Usually pulled to the lower chest or below the solar plexus. Do not lean your shoulders back excessively or pull them up toward your neck.
Is it normal to have back fatigue?
If you need torso stabilization but have rounded or painful lower back, lower catch depth and resistance and check sequence.
