How to Use a Rowing Machine 2023 – Video Tips


If you need some help with your Rowing machines be it techniques, how to operate it properly, how to get a 6 pack or reducing lower back pain from the rowing machine, then please make sure to take a quick look through the 5 videos provided below which will help you get the most out of your new rowing machine.

How to use a Rowing Machine

Using a rowing machine properly involves understanding the correct technique and form, as well as taking safety precautions and here are some steps to follow when using a rowing machine to get the best results for your fitness

View also: Best Rowing machines here

Adjust the Foot Straps

Sit on the rowing machine and adjust the foot straps so that they fit snugly over your feet. Your toes should be pointing upward, and your heels should be flat against the footrest.

Sit in the Correct Position

Sit at the end of the seat, with your knees bent and your feet flat on the footrests. Your back should be straight, and your core engaged.

Video 1 - Rowing Machine Techniques and Benefits

Grip the handle

Grasp the handle with an overhand grip, with your hands shoulder-width apart and get prepared for pulling, rowing and stroking

Start Rowing

Push off with your legs and extend your arms, moving the handle towards your chest. Your back should remain straight, and your core should stay engaged. Once the handle reaches your chest, reverse the motion by extending your arms, leaning forward from the hips, and then bending your knees.

Use the Correct Resistance

Adjust the resistance on the rowing machine to match your fitness level. Beginners may want to start with a lower resistance and gradually increase it as they get more comfortable with the machine.

Video 2 - How to properly use a Rowing Machine

Breathe Properly

Breathe in as you extend your arms and breathe out as you pull the handle towards your chest.

Keep a Consistent Pace

Aim to keep a consistent pace throughout your rowing session, and avoid jerky or sudden movements.

Cool Down

After finishing your rowing workout, take a few minutes to cool down by rowing at a slower pace and stretching your muscles.

Rowing Machine Training Routine

To help get you started, here's a sample rowing machine training routine that can be modified based on your fitness level and goals. This routine consists of a warm-up, a main workout, and a cool-down.

Video 3 - How to get Six-Pack Abs from Rowing


Row at an easy pace for 5-10 minutes, gradually increasing the intensity.

Main Workout:

1, Interval training: Alternate between 1 minute of rowing at a high intensity and 1 minute of rowing at a moderate intensity. Repeat for 10-15 minutes.

2, Pyramid workout: Row for 2 minutes at a moderate pace, then increase the intensity for 1 minute. Return to the moderate pace for 2 minutes, and then increase the intensity for 2 minutes.

3, Continue increasing the intensity for each interval until you reach a maximum of 5 minutes, then decrease the intensity in the same pattern until you return to 2 minutes.

4, Repeat the pyramid pattern for a total of 15-20 minutes.

Endurance workout: Row at a moderate pace for 20-30 minutes.

Video 4 – How to reduce lower back pain from Rowing


1, Row at an easy pace for 5-10 minutes, gradually decreasing the intensity.

2, Stretch your muscles for 5-10 minutes, focusing on the shoulders, back, hips, and legs.

3, Remember to adjust the resistance and intensity based on your fitness level, and to take breaks as needed. This routine can be done 2-3 times per week, with rest days in between.

Read also: Our list of best Massage Guns here

Video 5 - How to Get Better at Rowing

Maximise your Fitness Level

To maximize your fitness level when using a rowing machine, there are several factors to consider and here are some tips to help you get the most out of your rowing machine workouts…

1, Start with proper technique: Proper technique is crucial for maximizing your fitness level and preventing injury. Make sure you sit with good posture, keep your core engaged, and use a full range of motion with each stroke.

2, Set achievable goals: Set specific, achievable goals for your rowing workouts, such as increasing your distance or lowering your time for a certain interval. This will help you stay motivated and focused during your workouts.

3, Vary your workouts: Varying your workouts is important for preventing boredom and challenging your body in different ways. Mix up your workouts by incorporating different intervals, resistance levels, and stroke rates.

View also: Best Rowing machines here

4, Increase resistance gradually: Gradually increase the resistance on your rowing machine as your fitness level improves. This will help you build strength and endurance over time.

5, Focus on intensity: Rowing is a high-intensity workout that can provide a great cardiovascular workout. Focus on maintaining a high intensity throughout your workouts by using a combination of short, high-intensity intervals and longer endurance workouts.

6, Incorporate strength training: Strength training can help you build muscle and improve your rowing performance. Incorporate exercises such as squats, lunges, and core exercises into your workouts.

7, Monitor your progress: Keep track of your progress by recording your distance, time, and other metrics after each workout. This will help you see improvements over time and stay motivated to continue pushing yourself.

By following these tips, you can maximize your fitness level when using a rowing machine and achieve your fitness goals. Remember to listen to your body and take breaks as needed…

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