Learn to Row

Learn to Row

Indoor rowing is a whole-body workout that is gentle on the body and provides a multitude of physical and mental advantages. This exercise entails using an indoor rowing machine, commonly known as an ergometer, which mimics the sensation of rowing on water. It is a versatile activity suitable for individuals of any age, capability, or fitness level, and can be practiced at home, in a gym, or at a rowing club. Whether you aim to enhance your cardiovascular well-being, develop muscle strength and stamina, or seek an enjoyable and stimulating workout, indoor rowing presents a compelling choice to explore.

Interested in indoor rowing, but don’t know where to start?

We’ve broken down the steps for using an indoor rowing machine and explained some basic need-to-know info below.

Indoor Rowing | How to Erg
How to Erg

Learn how to use an indoor rowing machine and maintain good technique throughout the rowing stroke.

Indoor Rowing Top Tip | Hand Positioning
Hand Positioning

Having your hands too close together will not allow you to bring the handle all the way into the body. Your elbows and wrists should form a straight line and your forearms should be parallel to the floor.

Indoor Rowing Top Tip | Ensuring Proper Foot Height
Ensuring Proper Foot Height

Bring your shins perpendicular to the ground to check your feet position. If your knees are higher than your armpits, move the footplate down.

Indoor Rowing Top Tip | Starting the Drive
Starting the Drive

Do not push your legs down quickly without the handle moving. Ensure that you have connection between the handle and the seat and that they move together.

Indoor Rowing Top Tip | Body Position on the Drive
Body Position on the Drive

Do not initiate drive movement by opening up your trunk. Your legs are the strongest body part and should be utilized before the small muscles in the trunk and arms.

Indoor Rowing Top Tip | Finish Position
Finish Position

Be sure to engage your core to support your back. You do not want curving or slumping of your back and shoulders.

Indoor Rowing Top Tip | Full Reach Position
Full Reach Position

Avoid lunging your shoulders, or the handle, closer to the machine in hopes of getting more length. Your height and flexibility will determine how close you can get the handle to the machine.

Indoor Rowing Top Tip | Putting It Together
Putting it Together

Do not make the drive two completely different movements. Blend them together so that your body starts the swing before your legs are fully extended.