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Rowing for Better Posture – Stand Tall through Life with Targeted Training

11. June 2025

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BY Lars Wichert

Good posture is far more than just an aesthetic ideal. It influences our health, performance, and charisma. Those who stand tall in life signal self-confidence – and at the same time protect their musculoskeletal system from pain and overload. But in the digital everyday life full of screen work and lack of exercise, the posture of many people suffers. Rounded back, hollow back, or drooping shoulders are widespread – often resulting in chronic back or neck pain. An effective countermeasure: regular rowing training. Rowing can sustainably improve posture – provided that technique, equipment, and motivation are right.

What is "good posture" – and why do so many lack it?

An upright posture is characterized by a neutral spinal position: The natural double-S curvature is maintained, the shoulders are slightly pulled back and down, the chest is open, and the pelvis is in balance. In this position, the load is evenly distributed across muscles and joints. However, sitting for hours with drooping shoulders, limited hip mobility, and a weak core leads to poor posture such as rounded back, hollow back, or shoulder protraction. The muscles shorten or weaken – a spiral of incorrect loading and pain begins.

Rowing – posture training for the whole body

Rowing uniquely trains all major muscle groups in the back, core, and shoulders – exactly the areas that are crucial for an upright posture. With one rowing stroke, a good 85% of the entire body musculature is used. The symmetrical pulling movement strengthens the back extensors, trapezius muscles, latissimus dorsi, and core muscles. The musculature not only works concentrically (shortening), but also eccentrically (holding) – which is essential for good posture.
In addition, rowing promotes body awareness. Those who row regularly learn to activate their core, consciously stabilize their shoulders, and perform movements in a controlled manner – skills that directly transfer to everyday posture.

Rowing technique as posture school – explained step by step

For rowing to actually improve posture, the technique must be correct. Because incorrectly performed movements can increase tension or even promote poor posture. The rowing technique can be divided into four phases, as Lars Wichert, two-time Olympic participant, explains to you step by step in the video in a clear and simple way.

  1. Catch (front reversal)
    • The upper body is slightly inclined forward, shoulders are in front of the hips, arms are stretched, knees are bent.
    • The back remains stable in a natural posture – no rounded back!
    • The soles of the feet are firmly on the supports.
  2. Drive (pressure phase)
    • First, pressure is applied through the legs, then the hips are extended, and finally the arms pull the handle to the lower chest.
    • The back remains stable, shoulders remain low.
    • The movement is powerful but controlled.

3. Finish (rear reversal)

    • The upper body is slightly leaning back, the elbows are close to the body, the handle is below the chest.
    • The back remains straight – no overextension!

4. Recovery (return)

    • The movement occurs in reverse order: arms forward, upper body tilt forward, then bend legs.
    • This phase is slow and serves to prepare for the next stroke.

Training strategy for better posture

If you want to use rowing specifically for posture, you should focus on regularity, correct technique, and a combination of strength and mobility:

  • 2–4 units per week, each 20–45 minutes
  • Focus on technique: rather slower and cleaner than hectic and powerful
  • Combination with mobility exercises for chest, shoulders, hip flexors
  • Warm-up (e.g. cat-cow, shoulder circles), cool-down (stretching)

An example: 10 minutes of technique drills, followed by 20 minutes of steady endurance training at moderate resistance – ideal for posture training and strengthening.

Why the right equipment is crucial – and what sets AUGLETICS apart

Not every rowing machine is equally well suited for targeted posture training. The decisive factors are:
  • Technical support (e.g. visual feedback)
  • Ergonomics (correct seat height, handle position, footrests)
  • Motivation (programs, variety, fun)
  • Noise level (suitable for everyday use)
  • Flexibility (different resistance levels)
The AUGLETICS Eight Style meets all these requirements at the highest level – and even goes beyond. Especially for users who want to work on their posture, this device offers decisive advantages:

Virtual Coach – Real-time technique feedback

Using sensors, the Virtual Coach analyzes, among other things, your movement sequence, stroke length, and rhythm. On the 15-inch HD screen, you get visual feedback – and immediately recognize when you are not correctly following your movement sequence, for example. This is how you improve your technique stroke by stroke and with every unit – and thus also your posture.

Streaming function with integrated learning videos

The device allows you to play YouTube videos or training clips directly during training. You can watch technique videos parallel to rowing – or specifically select tutorials on posture, mobility, or core activation, which are available on the Augletics YouTube channel. And the best thing is, while you watch the videos on the screen, you have all the important rowing values in view at the same time. This makes training more effective and varied.

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route

Ergonomic design and quiet operation

The magnetic brake ensures whisper-quiet training – perfect for concentrated technique work. The ergonomics of the AUGLETICS Eight Style are optimally coordinated and optimally adjustable at the necessary points such as the footboard or the resistance – important for a neutral posture during training. Thanks to the foldable design, the device can be stowed away to save space after training – ideal for apartments.

Posture begins in everyday life – rowing as a starting point

Anyone who wants to improve their posture must think holistically. Rowing can be a strong anchor – but sitting, standing, and carrying in everyday life also play a role:
  • Ergonomic workplace
  • Breaks for stretching and mobilizing
  • Conscious breathing and straightening in everyday life
  • Also: Mindfulness – posture begins in the head

Stand tall through life – with rowing as the key

Rowing is not only an endurance and strength sport – it is a school for body control, straightening, and inner stability. The targeted strengthening of the posture muscles, the improvement of movement coordination, and the conscious body work make rowing one of the most effective tools against poor posture – especially in our sedentary society.
With a technically high-quality device such as the AUGLETICS Eight Style, which gives you feedback on the technique and offers motivating training options, you can specifically work on your posture – and with joy, clarity, and long-term success.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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