How to row with good technique for full-body results

Why rowing delivers a complete full-body workout

When performed with proper technique, rowing activates an impressive 86% of your muscles during each stroke. This makes it one of the most efficient exercises available. During the drive phase, your legs generate powerful force as your quadriceps, hamstrings, and glutes work together. As the movement continues, your core stabilizes your body while your back muscles engage. Finally, your arms complete the motion, working your biceps, triceps, and shoulders.

This sequential muscle engagement creates a unique training effect that simultaneously builds strength and cardiovascular endurance. Unlike isolated strength exercises or pure cardio activities, rowing combines both training modalities in one fluid motion. Your muscles develop strength and endurance while your heart and lungs improve their capacity—all without the joint stress associated with high-impact activities like running.

The beauty of rowing lies in its scalability—you can adjust the intensity to match your fitness level while maintaining the same full-body benefits. Whether you're recovering from injury, just beginning your fitness journey, or looking to supplement other athletic pursuits, proper rowing technique ensures you're getting maximum benefit from every stroke.

The four phases of a perfect rowing stroke

Understanding the rowing stroke as four distinct phases helps break down this complex movement into manageable components. Each phase serves a specific purpose and requires particular attention to technique:

1. The Catch

The stroke begins with the catch position—your shins should be nearly vertical, arms straight, and body leaning slightly forward from the hips. Your core should be engaged throughout the stroke, beginning here. Think of this position as coiled potential energy, ready to be released.

2. The Drive

Initiate the drive by pushing through your legs while maintaining your forward body angle. Once your legs are nearly straight, hinge at the hips to lean your torso backward. Only after your torso has leaned back should you pull with your arms, bringing the handle toward your lower ribs. This sequence—legs, back, arms—is crucial for generating maximum power efficiently.

3. The Finish

At the finish position, your legs are extended, your torso is leaning slightly backward, and your elbows are bent with the handle drawn to just below your ribs. The finish should feel strong yet relaxed, with your core still engaged to support your slight backward lean.

4. The Recovery

Recovery is essentially the drive in reverse: first extend your arms away from your body, then pivot your torso forward from the hips, and finally bend your knees to slide the seat forward. The recovery should be controlled and slightly slower than the drive, creating what rowers call the "ratio"—a powerful drive followed by a controlled recovery.

Common rowing technique mistakes to avoid

Even experienced exercisers can develop habits that reduce effectiveness and potentially lead to discomfort. Watch out for these common challenges when rowing:

• Early arm bend: Bending your arms too early during the drive reduces power and places unnecessary strain on smaller muscle groups. Remember: legs, back, then arms.
• Hunched shoulders: Keep your shoulders relaxed and down throughout the stroke. Tension here wastes energy and can lead to discomfort.
• Rushing the slide: Moving too quickly during recovery often results in poor positioning for the next catch. Control your return to the catch position.
• Incorrect sequencing: Following the proper sequence (legs-back-arms for drive, arms-back-legs for recovery) is essential for both power and injury prevention.
• Overreaching at the catch: Reaching too far forward compresses your body and reduces power. Your shins should be vertical, not angled past vertical.

Each of these errors not only reduces your workout effectiveness but also increases your risk of discomfort or injury over time. Correcting these common mistakes will immediately improve your rowing experience and results.

How should your body position feel?

Developing proper technique requires awareness of how correct positions should feel in your body. Here are the sensory cues to notice:

At the catch, you should feel a slight stretch in your hamstrings, with your weight distributed evenly on the seat. Your core should feel engaged but not strained, supporting your forward-leaning position.

During the drive, notice the powerful push through your legs—this should feel similar to a leg press movement. As your torso opens, your core muscles should maintain tension, supporting your spine as you lean back slightly.

At the finish, your posture should feel strong with your core supporting your slight backward lean. Your shoulders should be relaxed and down, not hunched toward your ears. The handle should be held at a comfortable level just below your ribs.

Throughout the recovery, focus on feeling controlled rather than rushed. Your breathing should synchronize naturally with your movement—typically exhaling during the drive and inhaling during recovery.

Setting up your rowing machine correctly

Proper setup creates the foundation for good technique. Begin with adjusting the foot straps so the strap crosses the widest part of your foot. Your feet should feel secure but not uncomfortably tight.

For dynamic rowing machines, the resistance setting affects your experience significantly. Lower settings allow you to focus on technique and are ideal for longer, steady-state workouts. Higher settings provide more resistance for strength-focused sessions but require more refined technique to maintain form.

Position your machine on a stable, level surface with enough room behind and in front to accommodate the full range of motion. For home users, consider placing a mat underneath to protect your floor and reduce noise.

Take time to familiarize yourself with the monitor before beginning. Understanding how to track your metrics will help you get the most from your sessions while maintaining proper form throughout.

Progressing your rowing technique over time

Developing excellent rowing technique is a journey rather than a destination. Begin with shorter sessions focused entirely on form, perhaps using a mirror or video recording to check your positions.

Once comfortable with basic technique, incorporate specific drills to refine individual phases. For example, "legs-only" rowing helps isolate and strengthen the initial drive phase. "Arms-only" drills improve your finish position and arm movement.

As your technique improves, gradually increase duration before increasing intensity. Your power curve should resemble a smooth hill or sunset shape, indicating efficient power application throughout the stroke. A bumpy or irregular curve suggests areas for technique refinement.

Remember that proper technique might initially feel awkward if you've developed different movement patterns. Be patient with yourself as your body learns these new movement patterns—the payoff in efficiency and results is worth the adjustment period.

Tracking improvements in your rowing efficiency

Monitoring specific metrics provides tangible feedback on your technique improvements. Keep track of these key indicators:

• Stroke rate: The number of complete rowing strokes per minute. For technique development, focus on lower rates (18-24 strokes per minute) to emphasize quality over quantity.
• Split time: The time it would take you to row 500 meters at your current pace. Improving technique often leads to better split times with the same or less perceived effort.
• Power output: Measured in watts, this indicates how much force you're generating with each stroke. Improved technique typically allows greater power output.
• Stroke length: The distance between your positions at the catch and finish. A longer effective stroke usually indicates better technique.

Track these metrics over time, focusing on gradual improvements rather than dramatic changes. Remember that technique refinements sometimes temporarily reduce certain metrics while you adjust to new movement patterns.

Building your rowing workout routine

With solid technique established, you can create a balanced rowing routine to achieve your fitness goals. Here's a framework for different experience levels:

Beginners (1-3 months experience)

Start with 2-3 sessions weekly, 15-20 minutes each. Focus on maintaining proper form throughout. Keep intensity moderate (around 60-70% of maximum effort) and stroke rate low (18-22 strokes per minute).

Intermediate (3-6 months experience)

Increase to 3-4 sessions weekly, 20-35 minutes each. Begin incorporating interval training: alternate between periods of higher intensity (75-85% effort) and active recovery. Maintain good technique even as intensity increases.

Advanced (6+ months experience)

Create a varied weekly schedule including:

• 1-2 longer, steady-state sessions (30-60 minutes)
• 1-2 interval-based sessions with varying intensities
• 1 technique-focused session with specific drills

Remember that consistency trumps intensity, especially when building a sustainable practice. As with any exercise programme, consult your healthcare provider before beginning, particularly if you have existing health conditions or concerns.

At RP3 Rowing, we've designed our dynamic rowing machines to provide the most realistic rowing experience possible, helping you perfect your technique while reducing injury risk. Our machines move with you, simulating the on-water feel that static machines can't match.

If you're interested in learning more about the science of rowing, reach out to our team of experts today.