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If you’re using an indoor rower at your local gym or health club, you need to learn how to use a rowing machine properly before you hop on and try it out. Unlike walking on a treadmill or using some other forms of exercise equipment, a rowing machine can take some getting used to. If you can, have someone who is experienced in proper rowing machine technique show you how the machine operates.

After a few practice strokes, you’ll get the hang of things, but be aware of your posture at all times, as this is one area where many people make mistakes. We’ve outlined some valuable tips on form and the anatomy of a rowing stroke below for your benefit.

The Complete Rowing Stroke

There are four distinct phases for each stroke on an indoor rower. You’ll want to use the machine slowly at first so you can concentrate on your posture and the correct form throughout your strokes. When you are comfortable with the form and feel confident that you can maintain proper position, you’ll be able to gradually increase your speed and use more force.

Proper Posture Is Central

It doesn’t matter what kind of resistance you use or how powerful your strokes are if you aren’t positioned correctly for maximum benefit. In fact, poor form can contribute to painful injuries. Throughout your exercise routine, your back should be straight; don’t hunch over and don’t lean too far back, arching your spine. Bend your knees slightly when you take your seat and hold the handles with a firm grip, keeping your hands and wrists in a straight line. While the most common position is with your hands facing down toward the floor, you can also turn your hands face up, keeping the wrists in line at all times.

The Four Elements of Your Stroke: How to Row

Before taking the first stroke, make sure you know how to use a rowing machine properly from the correct starting position. Strap your feet into place and hold the handles in an overhand grip, which is easier to use for a beginner. Now stretch out your arms in the direction of the flywheel. Slide the seat forward until your shins are nearly vertical and lean slightly forward using your hips, not curving your back.

Element 1: The Drive

You’ll begin each stroke with the drive, during which you extend your legs and push off against the foot rests. Focus on keeping your arms straight and tighten your core muscles. You’ll gradually bend your arms as your legs straighten. At the end of the drive, you’ll be leaning slightly backward, but with your spine straight.

Element 2: The Finish

As you finish, bend your arms and pull the handlebar toward your abdominal area, extending your legs at the same time. You’ll end up leaning back slightly, with your back straight. If you know how to use a rowing machine, these steps should quickly become second nature.

Element 3: Recovery

For the recovery, extend and straighten your arms, letting the handles return toward the rowing machine’s flywheel. Your upper body will begin to lean slightly forward at your hips in order to follow your arms. You’ll bend your knees as the seat slides forward, returning to the starting position.

Element 4: The Catch

The catch is much like your original starting position, with your arms once again straight, pointed toward the flywheel with the wrists flat. You should continue sliding the seat forward until your shins are once again nearly vertical. In this position, you should be leaning slightly forward at the hips. You’re now ready to repeat the stroke, going through the same four elements again.

Keep in mind that your learning curve may be different from others, so concentrate on using proper form until you’re relaxed and can use the right form without having to think about it. Eventually, knowing how to use a rowing machine will become second nature. At that point, if you’ve been using a rowing machine at your local gym, it may be time to check out some rowing machine reviews so you can find one that fits your lifestyle so you can continue to row daily in the comfort of your own home.

About the Author:  Kevin Urban is the editor of AllRowers.com, providing rowing machine reviews and ratings based on information gathered from hundreds of sources, including consumers and exercise equipment experts, buying guides and fitness supply companies.