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Rowing Technique: Water rowing machine how to use?

Are you seeking a low-impact and effective workout that engages your entire body? A water rowing machine might be just what you need. Water rowing machines provide a smooth and realistic rowing experience, simulating the feeling of rowing on water. If you’re new to using a water rowing machine, here’s a step-by-step guide to help you to let you know water rowing machine how to use:

1. Familiarize Yourself with the Machine

Before hopping on the water rowing machine, please take a few minutes to familiarize yourself with its different parts. Understand the seat, footrests, handlebar, and resistance settings. This will help you feel more comfortable and confident during your workout.

2. Adjust the Footrests and Straps

First of all, Sit on the rowing machine and adjust the footrests to fit your shoe size. Secure your feet by tightening the straps, ensuring they are snug but not too tight. This will provide stability and prevent any slipping during your rowing session.

3. Adjust the Resistance Level

Before you row, you’ll need to adjust the resistance level on the water rowing machine. Most machines have a knob or lever to control the resistance. But, the water rowing machine has a unique system of resistance. The resistance level depends on the amount of water filled in the water tank. When the level of water is low, then resistance will be lower. On the other hand, the amount of water is higher than the resistance also is higher. I suggest starting with a lower resistance level if you’re new to rowing, and gradually increase it as you become more comfortable and stronger.

4. Sit Properly on the Machine

Sit on the rowing machine and make sure your feet are securely placed on the footrests. Your knees should be slightly bent, and your shins should be perpendicular to the floor. Grab the handle with an overhand grip, ensuring your arms are extended fully, and your shoulders relaxed.

5. Warm Up with a Few Strokes

Start by doing a few warm-up strokes to get accustomed to the rowing motion. Push off with your legs, extending them fully while leaning slightly back. As your legs straighten, lean your torso forward and pull the handle towards your chest, bending your elbows.

6. Engage the Proper Technique

The rowing motion consists of two phases: the drive and the recovery. You’ll push off with your legs during the drive, engaging your glutes and core muscles. As your legs straighten, lean your  back slightly and pull the handle towards your chest, using your back and arms. During recovery, reverse the motion by extending your arms, leaning your torso forward, and bending your knees to slide back to the starting position.

7. Maintain a Smooth and Controlled Rhythm

To get the most out of your workout and prevent injuries, it’s essential to maintain a smooth and controlled rhythm throughout your rowing session. Focus on maintaining proper form and avoiding jerky movements. Find a pace that feels comfortable and maintain it throughout your workout.

8. Track Your Progress

Many water rowing machines come with built-in monitors that track your workout metrics, such as distance, time, strokes per minute, and calories burned. Take advantage of these features to track your progress and set your goals. Monitoring your progress can keep you motivated and ensure you’re progressing towards your fitness goals.

9. Cool Down and Stretch

Once you’ve completed your rowing exercise, take a few minutes to cool down by rowing at a slower pace or reducing the resistance. Afterwards, remember to stretch your muscles, focusing on your legs, back, and arms. Stretching can help improve flexibility, prevent muscle soreness, and promote recovery.

10. Clean and Maintain the Machine

To keep your water rowing machine in optimal condition, clean it after each use. Wipe down the seat, handlebar, and footrests with a damp cloth. Additionally, check the water tank and ensure it is filled to the recommended level. Regular cleaning will enhance the lifetime of your machine and ensure smooth operation.


By following these steps, you’ll be well on your way to mastering a water rowing machine to use. Enjoy the benefits of a full-body workout, improved cardiovascular health, and increased strength. Happy rowing!