Beginner Rowing Machine: 5 Mistakes to Avoid to Progress Effectively

The rowing machine is a complete workout tool… but also a technical one. And that’s precisely what is most often underestimated, especially by beginners.

As a result, many users—particularly beginner rowers—use it incorrectly, make little progress, and quickly experience stiffness or pain, especially in the back.

Yet, when used properly, the rowing machine is one of the most effective tools for optimizing your training time: high calorie burn, strong cardio workout, and full-body muscle engagement.

Here are the main mistakes to avoid when starting out on a rowing machine to get the most out of it.

1. Not Using Your Legs

The rowing movement is divided into two main phases:

• The recovery (return phase)
• The drive (effort phase)

It’s during the drive that power is generated—something often misunderstood by beginners.

This phase follows a precise 3-step sequence:

1. Leg drive
   Push against the footplate by extending your legs. The quadriceps and glutes provide most of the effort.
2. Body swing
   Once the legs are almost extended, open the hips by leaning the torso slightly backward, with the shoulders just behind the hips.
3. Arm pull
   Finish by bending the arms, bringing the handle to the lower chest, around the sternum.

Common mistake: pulling with the arms too early or opening the torso from the start.

Consequence: loss of power and quicker fatigue.

Key takeaway: the legs are the main engine. If they’re not doing the work, the movement is inefficient—especially for beginner rowers.

2. Rowing Too Fast

This is a common mistake among beginners: going fast to “feel the effort.”

In reality, rowing is about rhythm, not rushing.

The issue often comes from the recovery phase, which is neglected. Many people perform it too quickly, even though it plays a key role—especially for beginners trying to build proper technique.

The recovery also follows a specific sequence:

1. Extend the arms
2. Bring the torso forward (hip hinge)
3. Bend the legs once the handle passes over the knees

Why is this important?
Because this phase allows you to:

• Recover
• Reset your position properly
• Prepare for an effective drive

A good rule of thumb: the recovery should be slower than the drive.

Rowing too fast = sloppy technique + unnecessary fatigue.

3. Rounding Your Back… or Being Too Rigid

Back posture is essential on the rowing machine, especially for beginners—and even more so as fatigue sets in.

What you should always maintain:

• A stable and engaged lower back
• A neutral pelvis (neither tucked under nor overly arched)

This comes from proper core engagement (deep core and lower back muscles), which is key for any beginner rower.

Be careful of a common misconception:
The back should not be completely rigid.

• The lower back stays stable
• The upper back can slightly reach forward to gain more range of motion

Common beginner mistakes:

• Rounded back → loss of power + risk of pain
• Overly rigid back → restricted and shortened movement

Goal: a strong yet mobile back, capable of efficiently transferring power.

4. Using Too Much Resistance

Many beginners set the resistance to maximum right from the first sessions—a typical mistake.

Even if it gives the impression of working harder, it’s actually the wrong approach:

• You don’t yet have proper technique
• Your body isn’t adapted to the movement
• You increase stress on your back and joints

Key point:It’s not resistance that determines intensity—it’s power, a principle often overlooked by beginners. It’s the force and speed you put into the drive that define your effort.

Good practice:

• Start with low to moderate resistance
• Focus on technique
• Increase gradually depending on your goal

Remember:

• High resistance + low cadence → strength work
• Low resistance + high cadence → speed work

In both cases, these are specific training modes—not suitable for beginners.

5. Poor Movement Sequencing

Rowing is a cyclical movement: each phase sets up the next—something often poorly mastered by beginners.

If the order of actions isn’t respected, your technique becomes inefficient.

During the drive:

• The legs push
• The torso opens backward
• The arms pull

During the recovery (reverse order):

• The arms extend
• The torso leans forward
• The legs bend

👉 Common mistakes:

• Bending the legs too early during recovery
• Pulling with the arms before the leg drive
• Not using the torso (no proper hip opening/closing)

👉 Important detail:
You can slightly lift your heels in the compressed position, as long as your knees stay aligned over your ankles

Why Is This Crucial for Beginner Rowers?

Because proper sequencing allows for:

• Better force transfer
• Smoother, more fluid movement
• Safer practice 

Conclusion

The rowing machine may seem simple at first, but it requires proper execution—especially for beginners.

Yet mastering a few fundamentals is enough to completely transform your practice:

• More power
• Less fatigue
• Fewer aches and pains
• More enjoyment

By taking the time to correct these mistakes early on, you’ll progress faster and fully unlock the potential of this machine.

Rowing doesn’t reward those who go fast—it rewards those who row right.

You’ll find technique videos on the Kinomap platform to support you in your rowing practice.

Elodie Ravera
Rowing Athlete and Coach
BPJEPS Fitness Activities Certification