# How to use a rowing machine properly

Source: https://rowandspin.co.uk/blog/how-to-use-a-rowing-machine
Published: 2026-10-12
Publisher: Row and Spin

**In short:** Row in four phases: the catch (shins upright, arms straight), the drive (legs push first, then the body swings back, then the arms pull), the finish (handle to the lower ribs, leaning slightly back) and the recovery (arms away, body forward, then knees bend). Legs, body, arms on the way back; arms, body, legs on the way forward.

A rowing machine looks simple, but the order of movements matters. Most beginners pull with their arms first and rush forwards up the slide, which makes the stroke short and jerky. Good technique is the same on air, magnetic and water rowers: a set sequence that you repeat at a steady rhythm. This guide walks through setting up the foot straps and resistance, then the four parts of the stroke, the most common faults and how to fix them. If you have an injury or a medical condition, ask your GP or a physiotherapist before you start.

## Set up before your first stroke

Sit on the seat and slide your feet into the footplates. Adjust the plates so the strap crosses the widest part of your foot, roughly over the ball of the foot and the base of the toes. If the strap sits too low you will struggle to reach the catch; too high and your feet may lift. Tighten the strap so your foot stays in place without crushing it.

Next, choose the resistance. On an air rower such as a Concept2 the damper lever controls how much air reaches the fan; most coaches suggest a middle setting while you learn, rather than 10. On a magnetic rower start on a low to middle level. A water rower has no levels: resistance rises with how hard you pull, so focus on rhythm. Our [guide to magnetic rowers](https://rowandspin.co.uk/best/best-magnetic-rowing-machine) shows how different machines set their levels.

1. Adjust the footplate so the strap crosses the ball of the foot.
2. Tighten the strap firmly but comfortably.
3. Set a low to middle damper or level.
4. Switch on the monitor and pick a simple distance or time.
5. Hold the handle with an overhand grip, hands about shoulder width apart.

## The four phases of the rowing stroke

Think of each stroke as four positions linked together. The drive is the working part; the recovery is the controlled return. A useful rule is that the recovery takes roughly twice as long as the drive, which keeps the rhythm calm and stops you rushing up the slide.

| Phase | Body position | Key cue |
| --- | --- | --- |
| Catch | Shins near vertical, arms straight, body leaning slightly forward | Sit tall, shoulders relaxed |
| Drive | Legs push, then body swings back, then arms pull | Legs, body, arms |
| Finish | Legs straight, body leaning slightly back, handle at lower ribs | Elbows past the body, wrists flat |
| Recovery | Arms extend, body pivots forward, then knees bend | Arms, body, legs |

The rowing stroke at a glance

## Catch and drive: push with the legs first

At the catch, your shins are close to vertical, your arms are straight and your body leans slightly forward from the hips with a long, upright back. Do not reach so far that your shoulders hunch or your heels lift very high.

The drive starts with the legs. Push through the footplates while your arms stay straight and your body angle stays the same. When your legs are almost straight, swing your body back from the hips to just past upright. Only then do your arms draw the handle in. A common fault is bending the arms as the legs start to push, which shortens the stroke and moves the effort to the arms.

## Finish and recovery: return in reverse order

At the finish, your legs are straight, your body leans slightly back and the handle is drawn to the lower ribs, with elbows past your sides and wrists flat. Keep your shoulders down and avoid leaning back too far.

The recovery is the drive in reverse. First push the arms away until they are straight, then pivot your body forward from the hips, and only once the handle has passed your knees do you bend the knees and slide forward. If you bend your knees too early, the handle has to travel up and over them, which breaks the rhythm. Slide forward under control rather than crashing into the catch.

## Common faults and quick fixes

Most technique problems come from changing the order of the movements. Recording a short video of yourself from the side, or rowing beside a mirror, makes these faults easy to spot.

| Fault | What it looks like | Fix |
| --- | --- | --- |
| Arms first | Elbows bend as the legs start to push | Keep arms straight until the legs are nearly flat |
| Rushed recovery | Seat shoots forward straight after the finish | Count one on the drive, two on the recovery |
| Knees up early | Handle lifts over bent knees | Arms away and body forward before the knees bend |
| Over-reaching | Shoulders hunched, heels very high at the catch | Stop when the shins are near vertical |
| Leaning too far back | Shoulders well behind the hips at the finish | Stop just past upright |

Faults to look out for

[Read the monitor: splits and watts explained](https://rowandspin.co.uk/blog/rowing-split-times-explained)

## Stroke rate, monitor numbers and choosing a rower

The monitor usually shows strokes per minute (SPM) and a split, the time it would take to row 500 m at your current pace. A steady session for most people sits somewhere around 18 to 24 strokes per minute; a higher rate is not better if the technique falls apart. Our [split and watts converter](https://rowandspin.co.uk/tools/split-and-watts-converter) turns a split into watts if your monitor shows only one of them.

If you are still choosing a machine, check the rail length against the tallest person who will row, since a short rail cuts off the catch or the finish. Our [best rowing machines for home](https://rowandspin.co.uk/best/best-rowing-machine-uk) guide compares rail length and max user weight, and the [small spaces guide](https://rowandspin.co.uk/best/best-rowing-machine-for-small-spaces) covers rowers that fold away.

## Frequently asked questions

**Should I push with my legs or pull with my arms?** The legs start the drive and do most of the work, followed by the body swing and finally the arms. Keeping that order is the core of good rowing technique.

**Where should the foot strap go?** Across the widest part of the foot, roughly over the ball of the foot. Adjust the footplate height rather than tightening the strap harder.

**What damper setting should a beginner use?** On an air rower, a middle setting is a common starting point. A higher number makes each stroke feel heavier, but it does not make the session better. See our [Concept2 damper article](https://rowandspin.co.uk/blog/concept2-damper-settings) for more detail.

**How long should the recovery take?** Roughly twice as long as the drive. A calm, controlled slide forward keeps the rhythm smooth and makes it easier to hold good positions.

## Buying guides on this topic

- https://rowandspin.co.uk/best/best-rowing-machine-uk
- https://rowandspin.co.uk/best/best-magnetic-rowing-machine
- https://rowandspin.co.uk/best/best-rowing-machine-for-small-spaces

## Sources

- [Concept2 UK](https://www.concept2.co.uk/)