When someone experienced uses a rowing machine, it’s almost a thing of beauty—a continuous rhythm, their entire body continuously moving back and forth as the numbers on the screen rise higher and higher. So why, when you get on, does using it immediately feel impossible, and also your back hurts? You probably have the settings wrong, and chances are your technique sucks too. Let's fix both of those.
There is a learning curve to the rowing machine (also called an erg), but you can master it—probably more quickly than you think. It’s also common to note the damper setting and assume it works the same way as the resistance setting on any other cardio machine, but that’s not exactly the case. Once you’ve fixed your technique and learned where to set the damper, and soon you’ll be sliding along rhythmically yourself.
Concept2 RowErg Model D Indoor Rowing Machine - PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage with Black Sweat Towel $1,294.99 at Amazon Get Deal Get Deal $1,294.99 at AmazonBut please don't. You’re best off setting it to number 4 (out of 10) and leaving it there, no matter the workout. That’s because the damper is not really a resistance setting, even though a lot of people mistake it for one. It makes more sense to think of it as being like the resistance of the water if you were in a real rowboat or rowing shell. You don’t get a harder workout by moving your boat to a lake made of, I don’t know, mercury. You stay on the water and you either row faster or push harder.
To drive the point home, Concept2 surveyed Olympic rowers on what settings they actually use. Rather than damper number, serious rowers tend to look up their “drag factor” (which you can find from the little screen on the rowing machine) and adjust the damper as needed to get the drag factor they want. But the settings they described typically correlate to a damper setting of around 3 to 5, so 4 is a safe bet.
Push with your legs, then pull with your arms
Then you can get your upper body into it. Once your legs are mostly straight, lean back from the hips; only then should you pull with your arms. So the sequence goes:
Lean back a little
If you’re used to doing cable rows or barbell rows in your strength training, that pulling motion is similar to the last step here. You can use your usual cues, but only after completing the first two steps.
Allow your arms to straighten out
Bend the legs and slide your butt back to the starting position.
Just repeat to yourself: “Legs-back-arms, arms-back-legs.” Once you get that basic rhythm, you can look up videos on the finer points of technique, like these from Concept2.
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