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Rowing is one of the most effective full-body workouts. Hardly any other sport activates so many muscle groups simultaneously and combines strength, endurance, coordination, and flexibility in a flowing movement. But that is precisely where the challenge lies: Rowing thrives on technique. A clean rowing technique determines whether you train efficiently, make progress, and stay healthy in the long term, or whether you hold yourself back with unnecessary mistakes and harm your body.
I am Lars Wichert, three-time world champion and two-time Olympic participant in rowing. In over 13 years of the national team, I have not only trained myself at the highest level, but above all learned to convey rowing technique in an understandable way. As a sports scientist, I know which mistakes occur particularly frequently when learning and why they happen.
In this article, I will show you step by step how to learn the rowing technique correctly, which mistakes you should avoid, and how to row efficiently, safely, and powerfully on the rowing machine from the start. In addition, I will give you proven memory aids that will help you not only understand the movement, but also feel it.
Rowing uses up to 85% of the entire musculature. Legs, buttocks, back, arms, shoulders, and the deep core muscles work together in every stroke. This is precisely why rowing is so effective, but also so demanding in terms of coordination.
When the technique is correct:
the power is optimally transferred via legs, torso and arms
the spine remains stable and relieved
you train more efficiently with less stress
the risk of back, knee or shoulder pain decreases
Especially beginners on the rowing machine often make the mistake of training with high intensity too early without mastering the technique. Typical consequences are a tense lower back, inefficient strokes, and rapid fatigue. The good news: rowing technique can be learned precisely if you approach it correctly.
The rowing technique does not begin with the first stroke, but already with your basic posture.
Sit upright on the rolling seat. This is not about maximum tension, but about a stable, relaxed posture. I like to describe this as a mixture of basic tension and “potato sack”.
Practical introduction:
Deliberately pull your shoulders up to your ears once
Exhale and let them fall loosely
Find an upright but relaxed position
The grip is held loosely but in a controlled manner. It is important that there is no clutching.
Finish (backward lean): In the finish – the rear reversal position – you sit with your back straight, leaning slightly behind the hip axis. The legs are stretched out and the handle is held just below the rib cage. This phase requires tension in the upper body, especially in the lower back, to stabilize the posture. The abdominal muscles play the counterpart and provide the remaining tension for a stable torso. The arms pull the handle past the body with slightly abducted elbows, while the wrists remain straight.
Rolling forward (The preparation): After the final pull, you begin to move into the extension position. First, the arms stretch, the upper body follows the arm movement and leans slightly forward with the pivot point in the hip axis. When the hands have passed the knees, the rolling motion begins and the knees bend. This phase is crucial for a controlled and fluid movement. Here, the entire preparation of the rowing stroke takes place. During the entire forward rolling movement, the core muscles are active, but without maintaining a feeling of stiffness.
Front Reversal (Extension): In the extension position, the legs are angled, the lower legs are almost vertical, the arms are stretched, but not stiff in the elbow joint. The upper body is slightly inclined forward, the shoulder axis is in front of the hip axis. The core muscles stabilize the body. The front reversal is the point at which the movement changes its direction and you transition from rolling forward to pulling through. This is a critical moment that should be performed smoothly and without delay. Your core muscles remain tense to maximize the transfer of power to the legs.
Pull-through (The power phase): The leg thrust activates the quadriceps, hamstrings, and glutes, while the upper body dynamically tilts backward and the latissimus takes over the pulling motion. Towards the end of the pull, the arms engage and activate the biceps and triceps as well as the trapezius. The pull-through is the phase in which most energy is released. With a powerful leg thrust, you push the seat back, while the upper body hangs clamped behind the handle and goes along with a parallel shift at the beginning of the stroke.
Mistake 1: incorrect sequence of movements
Mistake 2: Back loses tension
The viewing direction influences your entire posture.
Looking down → Upper body collapses
Looking too high → Hollow back
Optimal is a point slightly above the screen. This principle applies not only to rowing, but also in everyday life – such as when cycling through curves. The gaze always controls the movement.
A general tip for rowing beginners is:
Stroke rate: 19–21 SPM
moderate resistance
short units (10–15 minutes)
Technique before intensity
A sign of good technique is when you are just as fast with a low frequency as with a higher one.
For more detailed information and further helpful tips on the subject of rowing, we recommend that you read our other blog articles. There you will find answers to many more exciting questions!
Such as our article “Rowing against back pain: Why this sport is ideal for your back” which answers the question. Furthermore, you can also find some videos on our YouTube channel for technique improvement, rowing units or further tips.
The correct rowing technique is not rocket science, but it requires attention.
With clean posture, clear movement sequence and some patience, rowing becomes one of the most efficient and healthiest forms of training ever.
If you prioritize technique over speed, you will become stronger, faster, and be able to train pain-free in the long term. Thanks to innovative devices such as the AUGLETICS Eight Style, you can continuously improve your technique and optimally adapt your training. Whether beginner or professional – rowing is worthwhile for everyone.
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