The rowing machine is one of the most complete machines in the gym. It works nearly 86% of the body’s muscles, combines cardiovascular training and muscle strengthening, and adapts to all fitness levels. Yet, it is also one of the most poorly used machines. Poor posture, resistance set too high, chaotic stroke rate… these mistakes can slow your progress and eventually cause pain.
After more than 20 years on the Concept2 rowing machine, from my beginnings in competitive rowing to the Olympic Games, here are the essential technical basics to start correctly and improve safely.
1. Setup: everything starts before rowing
Before even grabbing the handle, proper machine setup makes all the difference.
Foot height is the first thing to adjust. The strap should be placed over the widest part of the foot, just below the toes. Why? Because when you row, your heel naturally lifts, and the strap should not block this movement. To validate the setup, the goal is to have the shins perpendicular to the ground at maximum leg compression, with the torso leaning forward. If you lack flexibility (knees behind the ankles), slightly lower the foot stretchers. If your shins go beyond perpendicular (knees in front of the ankles), raise them.
A low to medium resistance is recommended in the vast majority of cases. It allows proper execution of the movement throughout the session and remains the most effective setting to use the full potential of the rowing machine. There is no need to use extremely high resistance levels: they cause premature fatigue and increase joint stress without any real benefit.
On a Concept2 rower, I recommend between 2 and 4 for women and between 4 and 6 for men. You can check the exact resistance via the menu More Options > Drag Factor, which is a much more reliable indicator than the lever on the flywheel, especially on used machines (between 100 and 120 for women and between 115 and 140 for men).
2. Breaking down the stroke: legs, back, arms, in that order
The rowing stroke is cyclical. It is divided into two phases: the drive and the recovery.
The drive
This is where the effort happens. The golden rule is simple: what arrived last leaves first. In other words: legs first, then the shoulder swing backward, and finally the arm pull. You finish the drive with legs extended, shoulders behind the hips, and arms bent.
In practice: push through your feet as if you were trying to lift a load, without changing the angle of your back. Start on the balls of your feet, then roll through the foot to press the heel down and use the entire foot surface. Once the leg drive is underway, swing the back and pull the handle toward the sternum, elbows close to the body, as if pulling open a drawer, staying perfectly horizontal.
The recovery
This is the phase most often neglected, yet it determines the efficiency of the next stroke and your recovery. My number one advice: pay as much attention to the recovery as to the drive. In rowing and on the erg, the recovery is the moment of rest that conditions the quality of the next drive.
At the end of the drive, the recovery begins: extend the arms, move the shoulders in front of the hips while keeping the legs straight, and only once the handle has passed the knees do you bend the legs. This sequence is essential to maintain a fluid movement.
3. Stroke rate: slowing down to row better
For moderate intensity, the kind of effort you can sustain for 45 to 60 minutes, I recommend a stroke rate around 20 strokes per minute (displayed as “s/m” on the Concept2 monitor).
A low stroke rate gives you time to perform each step correctly, recover during the return, and focus your power on the leg drive, where it is most effective.
Personal anecdote: I complete 95% of my training between stroke rates of 18 and 22. Even after hundreds of thousands of kilometers rowed, I still need this recovery time to work on my technique.
4. Back position: my beginner’s challenge
This was the technical point that caused me the most difficulty at the start of my career. Keeping the back straight, engaged, and tilted from the hips is not something learned overnight. It was only through repetition, under the careful eye of a coach, that I truly mastered this position.
A braced back is not only about safety: it is what allows you to transfer all the power from your legs to the handle. Without core stability, you lose energy with every stroke.
A few concrete reference points:
- The back is slightly tilted forward at the beginning of the stroke and backward at the end of the drive, always from the hips, never by rounding the lower or middle back.
- The shoulders stay low and relaxed, especially during the recovery.
- Your gaze stays on the screen, with the head aligned with the spine, avoiding excessive neck flexion.
5. The small details that change everything
Handle grip
The thumb stays underneath, and the handle rests between the palm and the fingers. Gripping too tightly creates unnecessary tension in the forearms. Hook the handle with your fingers, and this will help relax your forearms and the entire upper body.
Range of motion
The longer your stroke, the more power you develop. Work on it progressively. If you are smaller in stature, a slightly higher stroke rate can compensate for a naturally shorter range of motion.
Equipment
Wear stretchable clothing, flat-soled shoes (avoid thick running shoe soles), and if necessary, use a seat pad during your first sessions and longer workouts.
Going further
The rowing machine becomes easier with time and repetition. Film yourself, get coaching, analyze your movement. If you would like personalized support, find me on rowconcept.fr or on Instagram @RowConcept and @Kinomap.
By Élodie Ravera – elite rower for the French national team, three-time Olympic finalist (Rio 2016, Tokyo 2020, Paris 2024) and 2018 European champion, certified sports coach and founder of RowConcept.
Elodie Ravera
Rowing Athlete and Coach
BPJEPS Fitness Activities Certification
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