Try for free for 30 days

BACK TO OVERVIEW

Proper Rowing: how to get the most out of your Rowing Machine

13. November 2024

|

BY Flavio Holstein

Why It Is Important to Row Correctly

Rowing is a genuine full-body workout – you train almost all major muscle groups and simultaneously improve your endurance. However, as with all sports, technique makes the difference. If you master the correct rowing technique, you protect your joints, avoid overuse, and get the maximum out of your training. With the right movement sequence and a little patience, you will notice how much fun it is to give your all on the rowing machine. In our video, two-time Olympic champion Karl Schulze explains how to do everything correctly when rowing.

The Ideal Movement Sequence on the Rowing Machine: How to Row Correctly

Perhaps you already suspected it: A clean rowing stroke consists of a fluid alternation of power and control. Essentially, a complete stroke is divided into two phases – the drive and the recovery.

  • The Drive – The Power Phase: Here you apply power to the rowing machine! This phase is crucial for challenging your muscles.
  • Legs first: In the starting position, your legs are bent, arms extended, and upper body slightly leaned forward. First, you push off powerfully with your legs, while your upper body and arms remain stable.
  • Torso follows: As soon as your legs are almost extended, your upper body leans slightly backward.
  • Arms last: Finally, you bend your arms and pull the handle of the rowing machine just below your chest. Your elbows should remain close to your body.
  • The Recovery – The Preparation: After the drive, you roll back into the catch position in a controlled movement.
  • Extend arms: First, extend your arms forward so that the handle does not get caught on your knees.
  • Lean torso forward: Now your upper body leans slightly forward, ensuring a stable and straight back posture.
  • Draw legs in: Finally, you draw your legs back into the catch position – ready for the next powerful stroke.

Karl trains on a rowing machine with a view of a lake.

The Central Positions in Rowing: Catch and Finish

You move back and forth between the catch and the finish throughout your entire rowing workout. In the catch position, you are forward – your legs are bent, arms extended, and upper body leaned forward. This is the starting position for the drive. In the finish position, the endpoint of the drive, your legs are fully extended, your upper body is slightly leaned back, and your arms are bent, with the handle close to your chest. These two positions form the basis for effective movement on the rowing machine.

The Right Rhythm: Why Consistency Is Crucial

A common beginner’s mistake is to train too quickly or uncontrollably on the rowing machine. In fact, the secret lies in the balance between power and recovery. A good rhythm follows a 1:2 ratio – meaning you execute the powerful drive in approximately one second and take two seconds for the controlled recovery. This consistent movement ensures that you not only strengthen your muscles but also train your endurance without exhausting yourself too quickly. In our video, Karl Schulze clearly explains how this rhythm helps you generate long, consistent strokes, allowing you to train efficiently and conserve energy.

Common mistakes and how to avoid them

Even experienced rowers sometimes make mistakes. Here are the most common ones and how you can easily avoid them:
  • Too fast recovery: A common mistake is to recover too quickly into the catch position. This causes you to lose control and the movement becomes unsteady. Ensure that the recovery is slow and consistent – this way you remain stable and controlled.
  • Knees getting in the way: Sometimes your hands or the handle hit your knees if your arms are not extended early enough. Tip: Extend your arms first before drawing your knees in.
  • Rounded back: A rounded back can not only cause back pain but also impair the efficiency of your training. Keep your back straight and stable the entire time.

In the past, training on the rowing machine was often a bit “old-school” – for example, after training, you had to manually measure your pulse by feeling your carotid artery and counting beats in 15 seconds. Today, we have advanced: Modern rowing machines like the AUGLETICS offer heart rate monitors, so you always train in the optimal zone.

The Video with Karl Schulze: Learn to Row Correctly from a Pro

Our video with two-time Olympic champion Karl Schulze is a must for anyone who wants to perfect their rowing technique. Whether you are a beginner or have been rowing for a long time – Karl’s tips will help you avoid mistakes and get more out of your training. He clearly demonstrates the correct technique and gives you advice on how to recognize and avoid mistakes. You will see that it is not that difficult to learn the perfect rowing technique when you know what matters!

The Correct Stroke Rate: Find Your Ideal Pace

Besides technique, pace is also crucial for your training on the rowing machine. An ideal stroke rate is between 20 and 22 strokes per minute. This pace is perfect for long, powerful strokes and ensures that you challenge all your muscles without tiring too early. A tip from Karl Schulze: “Long, consistent strokes are the secret to successful rowing training.” This way you can use your energy evenly and sustain it longer.

Is Rowing on the Rowing Machine Right for You?

If you are unsure whether training on the rowing machine is right for you, let its many benefits convince you. Rowing strengthens the back, promotes endurance, and is gentle on the joints – perfect for anyone looking for an intense yet gentle workout. With our interactive quiz, you can playfully test whether rowing is the right sport for you. Perhaps you will discover a new favorite workout for yourself!

Conclusion: Rowing Correctly – And Getting the Most Out of Every Stroke

Rowing is one of the most effective sports you can do – provided you master the technique. If you internalize the correct rowing technique, you reduce the risk of injury and benefit from an intense full-body workout. The combination of control and power makes rowing on the rowing machine so special and ensures that you train your endurance and muscle strength equally.

Whether you are a beginner or have been training for years: With these tips and Karl Schulze’s video, you are well-equipped to get the most out of your rowing machine.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

BACK TO OVERVIEW

You might also be interested in

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy furnishings. A real alternative to the gym.
9. January 2026

|

Lars Wichert

An alternative to the gym – train more effectively, live more flexibly

View Post

A woman trains on the Augletics rowing machine in a bright, modern living room. Next to her, an orange cat curiously sniffs at the machine.
8. January 2026

|

Lars Wichert

Healthy Fitness Routine: Why Rowing Will Revolutionize Your Winter Workout

View Post

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route
6. January 2026

|

Lars Wichert

A cut above: Rowing machine or treadmill?

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days