Stop Making These 6 Common Rowing Machine Mistakes

Stop Making These 6 Common Rowing Machine Mistakes Here's how to row better by fixing these errors. Giselle Castro-Sloboda Fitness and Nutrition Writer I'm a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness/fitness myths. In my free time I enjoy cooking, going for a scenic run, hitting the weight room, or watching a documentary.

I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I've had my wellness and lifestyle content published in various online publications such as: Women's Health, Shape, Healthline, Popsugar and more. Expertise Fitness and Wellness See full bio Giselle Castro-Sloboda July 3, 2026 12:00 p.

m. PT 5 min read Stop Making These 6 Common Rowing Machine Mistakes Stop Making These 6 Common Rowing Machine Mistakes Here's how to row better by fixing these errors. Giselle Castro-Sloboda Fitness and Nutrition Writer I'm a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness/fitness myths.

In my free time I enjoy cooking, going for a scenic run, hitting the weight room, or watching a documentary. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I've had my wellness and lifestyle content published in various online publications such as: Women's Health, Shape, Healthline, Popsugar and more.

Expertise Fitness and Wellness See full bio Giselle Castro-Sloboda July 3, 2026 12:00 p.m. PT 5 min read Giselle Castro-Sloboda Fitness and Nutrition Writer I'm a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness/fitness myths.

In my free time I enjoy cooking, going for a scenic run, hitting the weight room, or watching a documentary. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I've had my wellness and lifestyle content published in various online publications such as: Women's Health, Shape, Healthline, Popsugar and more.

Expertise Fitness and Wellness See full bio Giselle Castro-Sloboda July 3, 2026 12:00 p.m. PT 5 min read Rowing machines are a great way to get a low-impact cardio workout in.

However, it's easy to use this machine improperly, which is why it's helpful to know what the right technique looks like. Whether you’re new to rowing machines or have little experience with them, it doesn't hurt to learn how to row properly. It may take some practice, but once you nail the technique, you'll understand why this is one of the best ways to do cardio in a short period.

We spoke with a personal trainer to understand the common mistakes people make with a rowing machine and how to fix them with simple cues.Best Rowing Machines of 2026 See at CNET 1. You’re mainly using your arms instead of your legs Rowing is mainly a leg exercise and shouldn't be dominated by the arms.

Anatoliy Cherkas/ShutterstockOne of the mistakes most people make when using a rowing machine is focusing too much on their arms rather than their legs. “Most people sit down and immediately pull with their biceps like it’s a cable row,” says Gerard Washack, personal trainer and owner of Strong Republic Personal Training. The problem with this approach is that rowing mainly requires leg strength.

“About 60% of the power should come from your legs driving against the foot plate, 30% from the hips and back opening up and only 10% from the arms pulling the handle in at the very end,” Washack explains.To help people improve their rowing technique, Washack says he changes how the handle is held: “I have people row with their hands off the handle and tuck the handle into your hip crease and just push with legs, then hips, then arms in that order.”2.

You’re not postured correctly Pay attention to your posture during your rowing setup. 18042011/ShutterstockPoor posture is another mistake rowing machine users tend to make. If you have rounded shoulders and a hunched back, you’re not getting the most out of your rowing.

“The spine has to stay long and the chest open during the whole move,” says Washack. He cues clients by telling them to imagine they’re sitting on a barstool with their chest up. Proper rowing should look long and smooth, with the legs pushing first.

Then, the back opens, and the arms pull last. On the way back, the arms go away from the body first, the body hinges forward and then the knees bend last. By following these cues, it should feel like your legs are doing most of the work.

3. The damper is on the wrong setting Focus less on the damper number and more on your effort. Microgen/ShutterstockThe damper, the dial found on the side of a rowing machine, controls how much air flows into the fan.

This is what you use to adjust the resistance of