What damper setting should I use on the rowing machine?

A damper setting between 3 and 5 mimics the feel of rowing on water and suits most training purposes. Higher settings do not necessarily mean better workouts, as they increase air resistance per stroke but can compromise technique and increase injury risk.

Should I row before or after lifting weights?

Row after lifting if strength or hypertrophy is your primary goal, as pre-fatiguing with cardio can reduce performance on compound lifts. Use rowing before weights only for brief warm-up sessions of 5 to 10 minutes at low intensity.

How do I know if my rowing stroke rate is correct?

Most rowers should maintain a stroke rate between 20 and 30 strokes per minute for steady-state work, with higher rates reserved for sprint intervals. Focus on powerful, complete strokes rather than rushing through partial movements at high cadence.

Rowing

Rowing on an ergometer is a full-body cardio exercise that primarily targets the upper back, biceps, and quadriceps while elevating heart rate. It suits lifters seeking low-impact conditioning that complements strength training without excessive joint stress.

Muscle group: Cardio
Primary muscles: upper back, biceps, quadriceps
Equipment: Machine

How to do the Rowing

Sit on the rowing machine with feet secured in the foot straps and knees bent, grasping the handle with an overhand grip while keeping your back straight and core engaged.
Push through your legs to extend your knees while maintaining a strong torso position, then lean back slightly past vertical as your legs straighten.
Pull the handle to your lower chest by driving your elbows back and squeezing your shoulder blades together once your legs are fully extended.
Reverse the movement by extending your arms first, then hinging forward at the hips, and finally bending your knees to return to the starting position.
Maintain a smooth, continuous rhythm with a ratio of approximately one second on the drive and two seconds on the recovery.

Form tips

Drive with your legs first before engaging your back and arms to maximize power output and prevent early arm fatigue.
Keep your core braced and avoid rounding your lower back during the recovery phase by hinging at the hips with a neutral spine.
Pull the handle in a straight horizontal line to your lower ribs rather than up toward your neck to properly engage your lats and upper back.

Common mistakes

Pulling with the arms before the legs finish extending wastes the powerful leg drive and leads to premature upper body fatigue.
Rounding the lower back during the catch position places excessive stress on the lumbar spine and reduces force transfer.
Rushing the recovery phase disrupts rhythm and prevents adequate rest between strokes, leading to inefficient technique breakdown.

Sets and reps

Rowing is typically tracked by duration rather than sets and reps, with steady-state sessions of 20 to 40 minutes for aerobic conditioning or interval work alternating 500-meter sprints with equal rest periods.

Track the Rowing in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

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Frequently asked questions

What damper setting should I use on the rowing machine?: A damper setting between 3 and 5 mimics the feel of rowing on water and suits most training purposes. Higher settings do not necessarily mean better workouts, as they increase air resistance per stroke but can compromise technique and increase injury risk.
Should I row before or after lifting weights?: Row after lifting if strength or hypertrophy is your primary goal, as pre-fatiguing with cardio can reduce performance on compound lifts. Use rowing before weights only for brief warm-up sessions of 5 to 10 minutes at low intensity.
How do I know if my rowing stroke rate is correct?: Most rowers should maintain a stroke rate between 20 and 30 strokes per minute for steady-state work, with higher rates reserved for sprint intervals. Focus on powerful, complete strokes rather than rushing through partial movements at high cadence.

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