# How to Use a Rowing Machine: Everything You Need to Know **Blog · Aviron Active** | A complete beginner's guide to rowing machine terminology, machine parts, proper stroke technique, and common form mistakes to avoid. **By Tuyet Nguyen · Published June 5, 2023 · Updated October 30, 2026** --- The rowing machine is one of the most efficient and effective pieces of exercise equipment available, yet it is often underrated. Whether you are new to rowing or looking to get more out of your sessions, this guide covers everything you need to use a rowing machine safely and effectively. --- ## Rowing Machine 101: Terms to Know ### Split "Split" refers to the time it will take you to row 500 meters at your current speed. Most rowing machines prominently display this number on the monitor. The lower the number, the faster you are rowing. ### Strokes Per Minute (SPM) Strokes per minute is the number of strokes you can perform in one minute. If you are just starting out, your SPM will probably be relatively low. As you become more comfortable with the rowing motion, you will be able to increase your SPM. ### Paddle / Rest Rowing is a continuous sport — you never completely stop until the workout or race is finished. "Paddle" or "rest" in a workout means rowing easily, without pressure, for the specified time or distance. --- ## Parts of the Rowing Machine ### Foot Plate The foot plate is where you place your feet before starting to row. Having a comfortable and stable footing is essential before beginning your workout. ### Handle The handle — also called the bar — is what you hold onto while rowing, replicating the handles of an oar. Keep your hands shoulder-width apart and maintain a comfortable grip that will not slip. ### Rail The rail is what the seat slides on as you row. It is important to ensure the rail is lubricated so the seat can move smoothly. ### Display Monitor The display monitor shows your stroke rate, split time, and workout duration. Many models also show calories burned. Choosing a monitor that is easy to read and understand is essential. --- ## The Four Parts of the Rowing Stroke The rowing stroke is broken down into four main parts: - The Catch - The Drive - The Finish - The Recovery ### #1) The Catch This is where the stroke starts, putting you in the ideal position to generate power. - Keep your knees bent and your shins perpendicular to the floor - Sit straight, with your body positioned slightly forward at a 1 o'clock angle - Keep your arms straight ### #2) The Drive The drive is where you generate power for the stroke. - Use your legs to push, keeping your stomach muscles tight throughout the movement - When your legs are straight, hinge at the hips and lean back at a 45-degree angle - Finish by pulling the handle toward your stomach with your arms, just a few inches above your belly button **Order of power generation:** 1. Start with legs 2. Lean back with the body 3. Pull with the arms ### #3) The Finish This is the opposite of the catch position. - Keep your legs extended - Shoulders and back leaning away from the legs - Hands and handle pulled toward the body - Elbows tucked in toward the torso ### #4) The Recovery The recovery is how you return to the catch position. Perform the drive movements in reverse order: 1. Extend the arms 2. Push your hips forward to bring your torso over your legs 3. Bend your knees --- ## Common Rowing Machine Mistakes Most rowing machine errors result from incorrect form. Here are the most common mistakes and how to fix them. ### Not Using Your Core During the Drive Not engaging the core causes you to move with your hips instead of your legs. **Fix:** Ensure your core is engaged before pushing back with your legs. ### Rounding Through the Back Rounding the back puts unnecessary stress on the spine. **Fix:** Focus on keeping your back straight and your abdominals pulled in to maintain good posture. ### Bending the Knees First During Recovery The proper order of the recovery movement is: arms → hips → torso → knees. Bending the knees first minimizes effectiveness and disrupts the timing of the movement. --- ## Conclusion Rowing machines provide a great full-body workout and are ideal for people who want to avoid impact on their joints. Key principles to remember: - Always use your legs as the primary power source - Keep your back straight - Engage your core muscles throughout the stroke For more information on Aviron rowing machines: [Aviron Strong Series Rower] : https://www.avironactive.com/shop/strong-series-rower/ --- ## Related Resources - [Best Rowing Machine Guide](https://www.avironactive.com/blog/best-rowing-machine-our-top-5-picks-for-every-type-of-buyer/) - [Rowing Machine Buyer's Guide](https://www.avironactive.com/blog/rowing-machine-buyers-guide/) - [Is a Rowing Machine Worth It?](https://www.avironactive.com/blog/is-a-home-rower-worth-it/) - [Best Low-Impact Exercises](https://www.avironactive.com/blog/best-low-impact-exercises/) - [Customer Reviews](https://www.avironactive.com/review/) - [Aviron Membership](https://www.avironactive.com/membership/) - [HSA/FSA & Financing](https://www.avironactive.com/truemed/) **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/how-to-use-a-rowing-machine-everything-you-need-to-know/