How to Use a Rowing Machine

The rowing stroke is broken down into four parts: 1. The catch 2. The drive 3. The finish 4. The recovery Let’s get started!

The Catch


Grasp the handles with your arms straight. Sit up tall, with your back straight, knees bent, and shins roughly vertical.

The Drive


First push only with your legs, while maintaining the position of your arms and back. Keep your core engaged.

The Finish


When legs are almost straight, lean back slightly. Then, as the handle passes over your knees, pull the handle to your torso. You are now in the finish position.

The Recovery


This phase is the reverse of the drive – first you move your arms, then torso, and finally your legs. It should take about twice as long as the drive phase.

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