Row Like a Pro: Technique, Benefits, and 3 Sample Workouts for the Rowing Machine

Rowing machines lead a sad existence in many gyms – tucked away in a corner, silent and underappreciated. But they are actually real powerhouses.

Rowing is not only a highly effective full-body workout, but also easy on the joints, varied, and mentally challenging.

Want to know how to get the most out of your rowing machine? We'll tell you!

Why row? An overview of the benefits

Rowing is more than just pulling and leaning back. Here are a few pretty good reasons why you should incorporate it more often:

Full-body workout par excellence: hardly any other exercise activates so many muscle groups at the same time. Rowing works your legs, back, core, shoulders, and arms in a harmonious flow of movement.
Calorie burner & endurance booster: 30 minutes of rowing burns a lot of calories – easily 300 to 500 kcal, depending on the intensity. At the same time, your cardiovascular fitness improves enormously.
Easy on the joints & effective: Compared to many other endurance machines (such as treadmills), rowing is particularly gentle on the knees and ankles – ideal if you want or need to avoid impact.
Mental focus: The steady movement, the rhythm, the constant pulling—rowing has something meditative about it. You calm down, find your flow, and train your mental strength at the same time.

What do I train when rowing?

Rowing often looks easy from the outside, but it's a real full-body workout. No joke: over 80% of your muscles are engaged with every stroke.

Here's the breakdown:

Lower body – your power base: Everything starts with your legs. When pushing off, the thighs (quadriceps), glutes, and calves are primarily engaged. They provide the main power in the movement.
Upper body – pull by pull: Once your legs are straight, your back takes over: your latissimus, trapezius, and rear shoulders pull strongly. Your biceps and forearms are also involved when you bring the handle toward your body.
Core – the stable center: Your core holds everything together. Your abdominal and lower back muscles ensure that you remain stable, don't slump, and transfer power cleanly. Without a strong core, there's no chance of rowing efficiently.
Cardiovascular endurance level: High: In addition to your muscles, your circulatory system is also working at full speed. Rowing boosts your endurance and trains your heart and lungs – without any impact on your joints.

In short: push with your legs, pull with your back, stabilize your core – and your heart will pump along with you. Rowing isn't just effective, it's incredibly efficient.

The right technique: How do I row like a pro?

Before you start rowing wildly, remember that technique is (almost) everything. Proper execution makes the difference between “effective” and “ouch.”

This is how the correct rowing movement works:

1. The Catch

Legs bent, shins vertical
Upper body leaning slightly forward
Arms stretched out, hands loosely gripping the handles
Back straight, core engaged

2. The Drive

Start with a powerful leg kick
Follow with your hips, straightening your upper body
Pull the handle toward your lower sternum
Keep your elbows close to your body—no chicken wings!

3. The Finish

Legs stretched out
Upper body leaning back slightly (approx. 10–15°)
Grip just below the chest
Shoulders relaxed, wrists straight

4. The Recovery

Stretch your arms
Lean your upper body forward
Bend your legs last – in exactly this order

Pro tip: Pay attention to your rhythm – 1 part strength, 2 parts recovery. This means that the pull is explosive, and the return is controlled and calm.

3 sample workouts with the rowing machine for every level

Now it's getting serious! Here are 3 rowing workouts for beginners, advanced rowers, and anyone who wants to learn how to do it right.

All workouts are created with the SmartWOD Workout Generator app. However, you can also simply use the SmartWOD Timer app.

For beginners: Technique & rhythm

Workout: 3 sets of 5 minutes rowing / 1 minute rest in between

Focus on technique
Moderate intensity
Control your breathing

For advanced: Interval style

Workout: 8x 500 m rowing / 1 minute rest between intervals

Goal: steady pace
Keep each round at a similar level
Challenge: Try to row the last two intervals a little faster

For pros: Full Body Burner

Workout: Every minute on the minute (EMOM) – 20 minutes

Min 1: 200 m Row
Min 2: 10 Burpees
Min 3: 15 Air Squats
Min 4: 20 Sit-ups

Repeat the whole thing until the 20 minutes are up. No breaks, just keep going!

How can I incorporate rowing into my training plan?

Athlete doing a timed rowing workout with the SmartWOD Timer

Whether you're just starting out or already training regularly, the rowing machine is almost always a good fit. You can use it for warm-ups, intense cardio sessions, as a power finisher, or even on recovery days. Sounds like an all-rounder? It is.

1. Getting started for beginners

If you are new to the rowing machine, the first step is to learn the technique and rhythm.

2 to 3 short sessions per week are sufficient.
Start with 10 to 15 minutes at a moderate pace and focus on performing the movements correctly.
Also ideal as a warm-up before strength training – this activates your entire body without exhausting you right away.

2. Endurance & interval training

With a little experience, you can use rowing specifically to improve your endurance.

Interval formats are particularly effective – for example, 8 x 500 meters with a one-minute break between each interval.
Alternatively: 15 to 30 minutes at a steady pace with a low stroke rate.
Both variations train your cardiovascular system, increase your basic endurance, and burn calories effectively.

3. Rowing in strength training

The rowing machine is also a powerful tool when combined with strength exercises. In circuits or supersets, it gets your heart rate up, causes muscle fatigue, and keeps you going at a steady pace throughout your workout.

Example: 250 m rowing, 15 kettlebell swings, 10 burpees – 4 to 5 rounds. This is how you combine strength and endurance in one session.

4. Regeneration & active relaxation

On days when you are not training, you can also use rowing for regeneration.

10 to 20 minutes of relaxed rowing at low intensity keeps you moving, promotes blood circulation, and helps prevent muscle soreness—all without any strain.
Pay particular attention to controlled breathing and clean technique here.

5. Challenge & progress monitoring

Rowing is perfect as a benchmark.

Whether it's 500, 1000, or 2000 meters – fixed distances with a time limit help you measure your progress.
Repeat your tests every few weeks and observe how your technique, pacing, and endurance improve.

What are some common mistakes when rowing? And how can I avoid them?

There are a few classics that you see time and time again – and that can cause you problems in the long run.

Here are a few no-gos:

Pull with your arms first: let your legs do most of the work.
Round back: Ouch! Keep your core stable and your back straight.
Hands too high: Your grip should NOT be under your chin. The target is the lower chest area.
Frantic rowing: Quality > quantity. Find your rhythm.
Movements too short: Use the full range of motion – otherwise you're wasting potential.