Just like working out with any other exercise equipment, the rowing machine technique involves some skill, and learning to row will take some time to master. If you’re new to indoor rowing, the rowing motion may seem unnatural and difficult to learn, and you’ll likely make mistakes while rowing. It’s important to learn how to use a rowing machine correctly, because you’ll experience immediate benefits from the exercise, reduce the chances of unnecessary injury, and you’ll surely enjoy exercising with an indoor rower if you’re doing it right. first of all!

The rowing motion should feel like a smooth, rhythmic action when performed correctly; however, errors in rowing technique can occur during the movement that can place you at unnecessary risk of injury. Here are 3 common row errors and how to fix them:

Mistake #1: Leaning back too far at the end of your rowing technique

This happens when you’re rowing an indoor rower and your body leans too far back at the end of the row (with your legs extended and the rowing machine handle pulled toward your body). It will appear as if your back is straightening.

To correct this, simply focus on maintaining an upright posture, leaning back slightly so that your shoulders are just behind your pelvis at the end of the rowing motion.

Mistake #2: Slouching at the start of the rowing stroke

Being slouched just before pulling the rowing machine handle can make you susceptible to back injuries. In this position, your arms are extended, your back is bent forward, and your head is facing down, making it look like you’re trying to curl yourself into a ball.

Keeping your head up while looking ahead and focusing more on maintaining a strong, upright posture can correct this mistake.

Mistake #3: Hunching at the end of the line

This rowing technique error tends to occur if you are already in a slouched position at the beginning of the movement (see error #2). Your body will be leaning forward at the end of the row as your arms and the rowing machine handle are pulled in toward your body. Again, a slouched position during any point of the rowing stroke can make the user susceptible to back injury.

The key to fixing a slouched position is posture. Sitting upright with your shoulders back while keeping your head up and eyes forward during the end of the row can correct this problem.