Simple warmups to do before rowing

Stepping onto your indoor rowing machine without proper preparation is like jumping into a cold pool—shocking to the system and potentially risky. A thoughtful warmup routine not only enhances your rowing performance but also protects your body from unnecessary strain. Whether you’re a morning rower or evening exerciser, these simple yet effective warmup routines will prepare your body for an optimal rowing session while minimizing injury risk.

Why your body needs a proper rowing warmup

The rowing stroke engages approximately 86% of your muscles, making it one of the most comprehensive full-body exercises available. This is precisely why a proper warmup isn’t optional—it’s a necessary investment in your workout quality and long-term joint health.

When you begin your warmup, your body increases blood flow to working muscles, delivering oxygen and nutrients while removing waste products. This physiological process optimizes muscle function and helps prevent the buildup of lactic acid during your main workout.

The science of rowing places particular demands on specific areas of your body:

• Your shoulders and upper back need mobility for a clean catch position
• Your hips require flexibility for proper positioning at the catch
• Your ankles must be mobile for effective leg drive
• Your wrists need preparation for handling the repetitive gripping motion

By warming up these key areas, you’re essentially rehearsing the movement patterns required for efficient rowing, allowing your neuromuscular system to activate before adding intensity. This not only improves your technique but also reduces your injury risk significantly.

5-minute full-body mobility routine

Even when time is limited, this quick routine targets all the essential joints involved in the rowing stroke. Focus on quality of movement rather than rushing through the exercises.

Shoulder and upper back preparation

• Arm circles: 10 forward, 10 backward with controlled movements
• Shoulder rolls: 10 forward, 10 backward while standing tall
• Thoracic rotations: 8-10 per side, focusing on rotating from your mid-back

Hip and lower body mobility

• Bodyweight squats: 10-15 repetitions, focusing on form over depth
• Hip hinges: 10-12 repetitions to activate your posterior chain
• Lunges with rotation: 6-8 per side, gently rotating toward the forward leg

Wrist and ankle preparation

• Wrist circles: 10 in each direction
• Ankle circles: 10 in each direction for both ankles
• Calf raises: 12-15 repetitions to prepare lower legs

Remember to move through these exercises at a comfortable pace, focusing on controlled movements rather than rushing. Your goal is to feel warmth in the muscles and increased joint mobility, not fatigue.

Dynamic stretches for rowing power

While static stretching has its place in a cool-down routine, dynamic stretching is ideal before rowing as it mimics the movement patterns you’ll use during your workout.

These dynamic stretches target the primary rowing muscle groups while improving range of motion:

Lower body dynamic stretches

• Walking knee pulls: 10 steps per leg, gently pulling your knee toward your chest
• Leg swings: 10-12 per leg (both forward/backward and side to side)
• Dynamic hamstring reaches: 8-10 per side, reaching for your toes while maintaining a flat back

Core activation

• Torso twists: 10-12 per side, rotating with arms extended
• Standing side bends: 10 per side, reaching arm overhead
• Bird-dogs: 8-10 per side, extending opposite arm and leg

Upper body preparation

• Arm crossovers: 10-12 repetitions, pulling arms across chest
• Scapular squeezes: 10-12 repetitions, pulling shoulder blades together
• Light rowing mimics: 15-20 repetitions, simulating the rowing motion without resistance

These movements help prepare your body specifically for the rowing stroke by activating the muscles in a movement pattern similar to rowing itself, but without the intensity of a full workout.

How long should you warm up before rowing?

The ideal warmup duration depends on several factors including your experience level, workout intensity, and individual needs. However, there are some general guidelines to follow:

Rather than watching the clock rigidly, pay attention to how your body feels. Your warmup is sufficient when:

• You feel slight warmth in your muscles
• Your joints move more freely
• Your heart rate is slightly elevated
• You feel mentally prepared for your workout

If you’re very limited on time, prioritize dynamic movements and a few minutes of light rowing at low intensity rather than skipping your warmup entirely.

Common warmup mistakes to avoid

Even with the best intentions, these frequent warmup errors can compromise your rowing performance:

Static stretching cold muscles

Holding static stretches when your body is cold can actually decrease power output and potentially increase injury risk. Save these for after your workout when muscles are warm.

Rushing through movements

Moving too quickly through your warmup exercises can mean you’re not allowing enough time for tissues to warm up properly. Focus on quality over speed.

Neglecting upper body preparation

Many rowers focus heavily on leg warmups but forget that rowing requires significant work from the back, shoulders and arms. Ensure your warmup addresses your full body.

Using excessive resistance too soon

Jumping directly into high-resistance rowing can put undue stress on cold muscles and joints. Always begin with light resistance and gradually increase as you warm up.

Skipping specific problem areas

If you have a history of tightness or previous injuries in certain areas, these require extra attention during your warmup, not less.

Tailoring your warmup to specific needs

Your warmup should be adaptable to your individual circumstances. Here’s how to modify the basic routine for different situations:

Limited mobility options

If you have restricted movement in certain joints:

• Focus on gentle range of motion exercises within your comfortable limits
• Incorporate seated versions of exercises if standing is challenging
• Use support (wall, chair) when needed for balance during single-leg movements

Previous injury considerations

When working around injuries:

• Extend warmup time for affected areas
• Include any rehabilitation exercises recommended by your healthcare provider
• Pay extra attention to proper form and avoid pain during movements

As with any exercise programme, consult with your doctor before starting a new routine, especially if you have existing health conditions or injuries.

Space constraints

If you’re working with limited room:

• Replace walking exercises with stationary alternatives
• Focus on smaller-range movements that target the same muscle groups
• Utilize your rowing machine for some of the warmup movements

Time limitations

When extremely pressed for time:

• Prioritize 2-3 minutes of joint mobility work focusing on shoulders, hips and ankles
• Follow with 2-3 minutes of very light rowing at low resistance
• Gradually build intensity during the first few minutes of your main workout

The key is consistency and adaptation—your warmup routine should evolve with your needs while remaining a non-negotiable part of your rowing practice.

At RP3 Rowing, we understand that proper preparation is essential for getting the most from your dynamic rowing machine experience. Our rowing simulators are designed to provide the most realistic on-water experience possible, and a proper warmup ensures you can fully enjoy that quality with each stroke. Remember that the few minutes invested in warming up can make the difference between an uncomfortable workout and a powerful, effective training session.

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