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Observing a skilled individual on a rowing machine is captivating—their smooth, uninterrupted rhythm, the synchronized motion of their entire body, and the steadily increasing numbers on the display. Yet, when you try it, it feels overwhelmingly challenging, and your back begins to ache. The issue likely stems from incorrect settings and poor technique. Let’s tackle both to improve your experience.
Mastering the rowing machine, often referred to as an erg, comes with a learning curve, but it’s achievable—and likely faster than you expect. Many assume the damper setting functions like resistance on other cardio machines, but that’s a misconception. By refining your technique and understanding the damper settings, you’ll soon find yourself gliding effortlessly.
The ideal "resistance" setting you should aim for is #4
On most cardio equipment, you’ll find controls to intensify your workout, such as the resistance dial on a stationary bike or the speed and incline adjustments on a treadmill. Naturally, when you see the rowing machine’s damper with settings ranging from 1 to 10, you might assume cranking it up will make your session more challenging. If you’re feeling particularly bold, you might even set it to 10.
However, resist the urge. The optimal setting is 4 (out of 10), regardless of the type of workout. This is because the damper isn’t truly a resistance control, despite common misconceptions. Think of it more like the resistance you’d encounter from water if you were rowing an actual boat. You wouldn’t row in a lake filled with mercury to make your workout tougher; instead, you’d either row faster or exert more effort while staying on the water.
At higher settings, such as 10, it becomes difficult to keep the flywheel spinning, and it slows down significantly between strokes. Concept2, a leading rowing machine manufacturer, likens rowing at a high damper setting (above 5) to maneuvering a cumbersome rowboat: it requires more effort and disrupts your rhythm. While this can be useful for strength-focused workouts, similar to a runner sprinting uphill, it’s not ideal for regular training sessions.
To emphasize this, Concept2 surveyed Olympic rowers about their preferred settings. Instead of focusing on the damper number, experienced rowers often check their “drag factor” (displayed on the machine’s screen) and adjust the damper accordingly. Their typical settings align with a damper range of 3 to 5, making 4 a reliable choice.
Initiate the movement with your legs, then follow through with your arms
The most common technique error many of us make is immediately pulling the handle with our arms. While it might seem logical to row it toward us, that’s not the correct approach. After securing the handle, the first step is to drive the movement with your legs. This phase requires the most force, and fortunately, your legs house your largest muscles. Think of this initial push as similar to performing a squat, generating power for the stroke.
Then engage your upper body. Once your legs are nearly fully extended, lean back from your hips, and only at this point should you pull with your arms. The sequence is as follows:
Drive with your legs
Lean back slightly
Pull with your arms
If you’re familiar with cable rows or barbell rows from strength training, the pulling motion here mirrors the final step. Apply your usual cues, but only after completing the first two phases of the movement.
After completing all three parts of the stroke, you’ll find yourself leaning back with straight legs and the handle at your chest. What’s next? Simply reverse the motion:
Extend your arms fully
Bring your torso back to an upright posture
Bend your knees and glide your seat back to the starting point.
Keep repeating the mantra: “Legs-back-arms, arms-back-legs.” Once you’ve mastered this fundamental rhythm, you can explore detailed technique videos, such as these from Concept2.
