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Woman using GoRowinGo water rowing machine at home

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ROWING BASICS

Rowing is an endurance exercise and requires your arms, legs, and core to work together to create a smooth, repeating motion. Proper rowing technique and finding a sustainable rhythm are key to getting the most out of your rower.

1.
Catch
Hold the handle with your thumbs pointing down, keeping your arms at shoulder width.
2.
Drive
Start in the catch position with your knees bent, back straight, and torso angled forward comfortably
3.
Finish
Use your legs to drive the first part of the stroke. Keep your arms straight and swing your torso back slightly at the end of the drive. Do not overextend your knees.
4. 
Recovery
After swinging your torso back, finish your stroke by bringing the handle up to your lower ribs.
5.
Catch
Recover by straightening your arms, tipping your upper body forward, and then using your legs to return to the catch position.

 

Tutorial Videos

How to Assemble

 

Benefits of Rowing and How to Row Techniques

 

15 Minutes Rowing Workout for Beginners

 

Tabata Rowing Workout