ActiveWorkouts5 mistakes everyone makes on the rowing machineFrom pulling with your arms to not understanding the damper setting, here’s how to row more efficientlyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkouts5 mistakes everyone makes on the rowing machineFrom pulling with your arms to not understanding the damper setting, here’s how to row more efficientlyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
From pulling with your arms to not understanding the damper setting, here’s how to row more efficiently
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
With so much hype around running andstrength trainingthese days thebest rowing machinecan often get overlooked. But there’s so manybenefits of adding the rower into your workoutas it’s actually one of the most versatile pieces of cardiovascular kit in your gym. It won’t just build your aerobic capacity, but it’ll strengthen your entire body too. In fact, according toConcept2, the rower uses 86% of the muscles in the body.
But, there’s more to rowing than simply hopping on the seat and pulling your arms back and forth. This is just one of the (many) common mistakes made when using the rower. It requires proper technique, understanding the machine and how it works, so you can actually get the most of your workout. With that in mind, here’s five common mistakes made with the rower and how to avoid them, so you can have the best row of your life.
1. Using just your arms
(Image credit: Getty Images)
(Image credit: Getty Images)
2. Mistaking the damper for resistance
The damper is the adjustable tab with numbers found on the side of the flywheel on a rowing machine and it’s usually numbered from one to 10. People often think it’s to do with levels of resistance - one being easy and 10 being the most difficult - but this is wrong. All the damper does is adjust how much air is let in and out of the flywheel - 10 opens up the casting allowing in the most so it spins slower, while one closes the casting, letting in the least so it spins faster.
Concept 2say: “Damper setting is similar to bicycle gearing: it affects how rowing feels but does not directly affect the resistance. A lower damper setting on the indoor rower is comparable to easier gears on a bike.” The damper setting is therefore dependent onyou, so experiment. But just because someone has it set to 10 (very unlikely) and you have it set to a 3, doesn’t mean the other person is going to cover more metres than you.
3. Holding the handle too tightly
Another common mistake is grasping the handle for dear life like it’s going to go somewhere. A tense grip is not only hard on your wrists, but your forearms and shoulders too, and it can lead you to fatigue faster. Remember, the rower is a full-body exercise, not just upper body. Instead, hold the handle shoulder-width apart with a relaxed grip and your thumb placed around the handle. This will help your stroke feel more fluid and won’t tire your smaller muscle groups out unnecessarily.
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(Image credit: Getty Images)
(Image credit: Getty Images)
4. Pulling too high
You may have come across the ‘angry rower’ in your gym, that person who flies backwards, ferociously pulling the handle up to shoulder height. This is isn’t good form. The correct way, according toBritish Rowing, is pulling the handle in a straight line into your chest, more specifically the bottom of your rib or sternum. Why? Not only will it make your stroke a far more smoother (and a smoother row is less taxing), but it will keep the flywheel moving at a consistent speed too.
5. Hunching your back
To keep your posture in check, the main thing is making sure you’re positioned on the seat correctly.Jane Erbacherfrom theErg Armysays the best way to do this is to lift your booty up and find the middle of the seat with the top of your hamstrings. Then, once your feet are strapped in, lengthen your hamstrings and do the same thing. It will place you in a more upright position to produce more power.
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