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Which Rowing Style on the Rowing Machine?

8. December 2025

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BY Lars Wichert

The complete technique guide for effective, healthy and motivating rowing training at home

Rowing is more than just pulling on a handle. It is rhythm, body tension, strength, precision – and if you do it right, one of the most effective and joint-friendly full-body workouts of all. No other endurance device combines so many advantages as the rowing ergometer.
But especially when rowing, the technique is crucial. The right rowing style determines training success or frustration, progress or injury.
I am Lars Wichert, three-time world champion, two-time Olympic participant in rowing – and now a passionate ambassador for training on the rowing machine at home. In this article, I will show you which rowing style on the rowing machine is the right one, what you need to pay attention to, which mistakes to avoid and how you can make your training smart and safe with a device like the AUGLETICS Eight Style.

What even is "rowing style"?

The term “rowing style” describes the technical execution of the rowing movement – i.e. how exactly you move on the device, in which order the body parts work, how fluid the process is and how you build up and transfer the power.
In rowing, there are different styles, so you can see small differences in the technical expression between the individual national teams. However, all are united by a dynamic, efficient, powerful stroke. Likewise, you can see simplified techniques from rehab or fitness training. For the rowing machine at home, it is crucial that your style is healthy, efficient and tailored to you.

AUGLETICS DSCF9250 e1737983980657

The 4 phases of the perfect rowing style

A clean rowing style consists of four seamlessly interlocking movement phases:

1. Catch (Starting position)

You sit with your legs bent, arms extended, upper body slightly tilted forward. Your upper body is active, but not cramped. The shoulders hang loosely, the abdominal muscles are tense.
Important: The shins are vertical, the back long and stable. This position forms the springboard for a powerful pull.

2. Drive (Power phase)

Now the active phase begins. First, the legs push the seat back – the back remains firm. The shoulders remain stable and move with the movement of the seat – a parallel shift occurs. When the hands pass the feet and come towards the middle of the shin, the upper body actively engages and moves backwards. Finally, the arms pull the handle to the lower rib area. The acceleration of the legs, arms and upper body end the movement in the finish as simultaneously as possible.
Remember the order: Legs → Torso → Arms
This creates maximum power transmission – like a whiplash from large to small.

3. Finish (Layback)

In the layback, the legs are stretched, the upper body slightly tilted back, the arms bent, handle below the chest. The back remains upright, do not fall into a hollow back! From here, the active preparation of the rowing stroke starts. Hands (arms) – upper body – legs (pulling movement over the toes to roll up)
Tip: Imagine you are hanging behind the handle – with tension, but without tearing.

4. Recovery (Recovery phase)

Now you “roll” back in a controlled manner: Hands pull the arms and upper body out of the layback position → upper body leans slightly forward (bring the shoulder axis in front of the hip axis) → an active pulling movement over the feet initiates the knee bend or the roll-up. The rolling seat is pulled forward with a stable upper body until the lower legs are vertical again and the renewed power absorption can take place.
Remember the order: Arms → Torso → Legs
This phase serves preparation and relaxation – but at the same time, the core muscles remain active.

Which rowing style is the best for beginners?

For beginners: As simple as possible, but as precise as necessary. The goal is to establish the basic movement with little risk and good control. An ideal rowing style for
Beginners:
  • Calm, rhythmic, technically correct
  • Low stroke rate (approx. 18–22 SPM)
  • Moderate resistance (level 3–5)

Technique tip for beginners: Use visual feedback, as offered by the AUGLETICS Virtual Coach. It shows you in real time whether your movement is harmonious – or which points you should still pay attention to.

Advanced: Powerful & long

If you have mastered the basics, you can make your rowing style more powerful, longer and more dynamic. The differences:

Make sure that the technical process remains the same even at higher intensity. Only the dynamics change.

Typical mistakes in rowing style – and how to avoid them

Mistake 1: Pulling with the arms

Many start the drive with their arms – and thus lose strength and stability.
Correction: Legs first! Imagine you are lifting a case of water. The back remains stable and transfers the power of the legs directly into the lifting movement, the arms are stretched

Mistake 2: Rounded back or hollow back

A curved or overstretched back puts stress on the intervertebral discs and muscles.
Correction: Activate the torso! Shoulders loose, deep, look forward.
Mistake 3: Unclean rhythm
If you do not string the movements together fluently, pauses and inefficient power transmission occur.
Correction: Let the movement flow! The rowing style is like a wave run – no stop-and-go

The AUGLETICS rowing style: Intelligent & gentle on the joints

The AUGLETICS rowing machines, especially the Eight Style, are designed to guide you to a clean and healthy rowing style.
Why?
  • Magnetic brake instead of air resistance: Even pull.
  • Virtual Coach: Analyzes and visualizes movements in real time.
  • Smarter resistance: Enables training with a focus on technique or strength – without the risk of injury.

Particularly helpful: Beginners can work directly with correction loops, advanced users can refine their consistency.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

Rowing style and training goal: What do you want to achieve?

Muscle building

  • Style: Long, powerful, emphasized in the drive.
  • Resistance: High (level 6–10 on the Eight Style + strength levels).
  • Rhythm: Slow (16–22 SPM), focus on power development.
  • Focuses: Legs, back, torso – as a dynamic chain.

Endurance

  • Style: Flowing, efficient, with medium power input.
  • Resistance: Medium (level 4–6).
  • Rhythm: 18–24 SPM.
  • Goal: Energy efficiency, even pulse, long intervals (>45 min).

Technique & Rehabilitation

  • Style: Controlled, precise, gentle on the joints.
  • Resistance: Low (level 2–4).
  • Extras: Lots of visualization (Virtual Coach), short units with a focus on movement flow

Which rowing style suits me?

Here is a little decision-making aid:

Conclusion: There is not one rowing style – but your suitable style.

Why your rowing style is crucial

A wrong style can…
  • …lead to back pain
  • …slow down your training success
  • …waste unnecessary energy
  • …rob the joy of training

A clean style, on the other hand…
  • …makes you stronger, healthier and more enduring
  • …prevents injuries
  • …is fun – especially when you feel your progress!

Conclusion: Which rowing style is the right one?

The best rowing style is the one that you can implement in the long term, cleanly and motivated.
With the right understanding of movement, a suitable rowing machine like the AUGLETICS Eight Style and tools like the Virtual Coach, you are well equipped.
Whether you want to build muscle, improve your endurance or simply train without pain – the right rowing style is the key. Start with the technique, develop your rhythm and find your style.

Bonus: Quick check for your rowing style

  1. Is your technique fluid and rhythmic?
  2. Do you feel your leg muscles first during the drive?
  3. Does your back remain long and stable?
  4. Are you working with the resistance – or against it?
  5. Do you get feedback? (Coach, video analysis, feeling)
If you can say “Yes” at least 4 times: Keep it up! If not – take time for technique training.

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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