Move · Videos · Technique · 7 min

Rowing Machine Technique: Common Errors and Drills to Fix Them

Rowing Machine Technique: Common Errors and Drills to Fix Them — video by concept2usa Play · 7:05

Video by concept2usa on YouTube · Open on YouTube

Concept2, the indoor rower maker, shows the most common rowing machine mistakes with the arms, back and legs, how good rowing looks instead, and simple drills to practise. Useful for new rowers and anyone tidying up their stroke.

  • 7 min
  • All levels
  • Low impact (no jumping)
  • gym machine
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Step by step 6

Tap a time to watch that step in the video.

  1. Arms and hands: a relaxed grip with flat wrists, straight arms at the catch, elbows drawn back past the body. 0:28
  2. Arm drills: row with body and arms only, then pause at the finish with your shoulders low and relaxed. 1:36
  3. Back: lean forward before the knees bend, don't lunge or over-reach, and lean back only to 11 o'clock. 2:25
  4. Back drill: pause at 1 o'clock, arms out and body leaning forward, before each slide, over 10 strokes. 3:56
  5. Legs: arms and body go before the knees bend; slide forward slowly and stop with your shins vertical. 4:24
  6. Leg drills: count a ratio so the recovery takes a little longer than the drive, then row with legs only. 6:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start the drive with straight arms and push with the legs first, then lean back, then pull
  • On the way forward, arms out and body over before the knees bend
  • Slide forward only until the shins are vertical, and take longer on the recovery than the drive

What it works

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Joints it uses 2 takes load

  • Hips takes loadhinge and body swing on every stroke
  • Knees takes loadleg drive and folding to vertical shins each stroke
  • Shoulders movesdrawing the handle in, shoulders relaxed
  • Elbows moveselbows drawn past the body at the finish
  • Wrists & hands moveslight grip with flat wrists
  • Upper back movessitting tall, arms-and-body drill
  • Lower back movesbody swing from 1 to 11 o'clock, no big layback
  • Ankles & feet movesfeet fixed on the plate, ankles flex at the catch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by concept2usa; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety