Rowing Technique
The indoor rowing stroke, taught in drive order: legs, trunk, arms.
Also called Indoor Rowing, Erg Rowing, Rowing Machine.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Cyclical cardio
- Modality
- Cardio technique
- Difficulty
- Beginner
- Mechanic
- Cyclical
- Force
- Mixed
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Start with bent knees, straight arms, and a tall trunk.
Do the rep
- Push with your legs before you open the hips and pull the handle toward your lower ribs.
- Return the arms first, hinge forward, then bend the knees for the next stroke.
What counts as a rep
A stroke finishes the drive with the legs extended and the handle at the lower ribs, then recovers in reverse order.
One stroke is the drive — legs, then trunk, then arms — followed by the recovery in reverse order; work is measured in time, distance or calories rather than reps.
Breathing
Exhale on the drive; inhale on the recovery.
Common mistakes
Pulling early with the arms
What you seeThe arms bend before the legs finish the drive.
FixPush with the legs first; the arms finish the stroke.
The legs create most of the drive and should move first.
Stop the set if
- Sharp pain
- Light-headedness or unusual shortness of breath
General educational content, not individual coaching or medical advice.
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