{"id":12632,"date":"2023-05-26T05:06:00","date_gmt":"2023-05-26T05:06:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=12632"},"modified":"2023-05-26T18:19:00","modified_gmt":"2023-05-26T18:19:00","slug":"how-to-use-a-rowing-machine-beginners-workout","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-use-a-rowing-machine-beginners-workout\/","title":{"rendered":"How to Use a Rowing Machine (Beginner\u2019s Workout)"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter  wp-image-3947792\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-scaled-1-scaled.jpg\" alt=\"Man using row machine\" width=\"806\" height=\"364\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-scaled-1-scaled.jpg 7359w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-300x136-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-713x322-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-768x347-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-1536x694-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-2048x926-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/man-with-row-machine-600x271-1.jpg 600w\" sizes=\"(max-width: 806px) 100vw, 806px\" \/><\/p>\n<p><b>The rowing machine &#8211; it\u2019s so hot right now.<\/b><\/p>\n<p>Rowing classes are everywhere. It\u2019s easy to find professional and Olympic athletes hyping up the machine\u2019s ability to provide a full-body workout.<\/p>\n<p>All fine and good&#8230;but how do you actually use the thing?<\/p>\n<p>Welp my friend, you\u2019ve come to the right place to find out.<\/p>\n<p><b>Many clients in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Online Coaching Program<\/a> tell us they want to start rowing, but they don\u2019t know how. Today, we\u2019ll explain how we get them going with row machine workouts.<\/b><\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur Coaches simplify workouts and nutrition. Learn more here.\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><b>Here\u2019s what we\u2019ll cover:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"#how_to_use_a_rowing_machine\">How to use a rowing machine (with video tutorial).<\/a><\/li>\n<li aria-level=\"1\"><a href=\"#what_are_the_benefits_of_using_a_rowing_machine\">What are the benefits of using a rowing machine?<\/a><\/li>\n<li aria-level=\"1\"><a href=\"#rowing_machine_101\">Rowing Machine 101: Terms to Know<\/a><\/li>\n<li aria-level=\"1\"><a href=\"#the_four_parts_of_the_rowing_stroke\">The four parts of the rowing stroke.<\/a><\/li>\n<li aria-level=\"1\"><a href=\"#when_to_add_the_rowing_machine_to_your_workout\">When to add the rowing machine to your workout.<\/a><\/li>\n<li aria-level=\"1\"><a href=\"#should_a_beginner_use_a_rowing_machine\">Should a beginner use a rowing machine? (Next Steps)<\/a><\/li>\n<\/ul>\n<p><i>Alright, you ready?<\/i><\/p>\n<p>Let\u2019s row, row, row your rower.<\/p>\n<p><span id=\"more-3947460\"><\/span><\/p>\n<h2><a name=\"how_to_use_a_rowing_machine\"><\/a>How to Use a Rowing Machine (Video Tutorial)<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to row for beginners! (drills and mistakes!)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/g4WIdxest3E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>In the video above, Coach Staci explains the ins and outs of using a rowing machine.<\/b><\/p>\n<p><i>What? Who\u2019s Staci?<\/i><\/p>\n<p>Welp, she\u2019s a Senior Coach here at Nerd Fitness and <a href=\"https:\/\/www.nerdfitness.com\/success-story\/meet-staci-your-new-powerlifting-super-hero\/\" target=\"_blank\" rel=\"noopener\">an all-around badass powerlifter<\/a>.<\/p>\n<p>She also knows a thing or two about using a rowing machine, since she\u2019s gotten several <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-crossfit\/\" target=\"_blank\" rel=\"noopener\">CrossFit<\/a> certs (they love the rowing machine at CrossFit).<\/p>\n<p>If you\u2019re going to learn about using a rowing machine, she\u2019s not a bad person to talk to.<\/p>\n<p>But first, let\u2019s back up here a bit&#8230;<\/p>\n<h2><a name=\"what_are_the_benefits_of_using_a_rowing_machine\"><\/a>What Are the Benefits of Using a Rowing Machine?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947879\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers.jpg\" alt=\"Team of Lego men rowing a boat\" width=\"2047\" height=\"695\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers.jpg 2047w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers-300x102-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers-713x242-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers-768x261-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers-1536x522-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-rowers-600x204-1.jpg 600w\" sizes=\"(max-width: 2047px) 100vw, 2047px\" \/><\/p>\n<p><b>The rowing machine was originally invented for water rowers to train off-season.<\/b><\/p>\n<p>You might hear the indoor rowing machine called an ergometer, or \u201cerg\u201d or \u201cergo.\u201d They get this name since rowing machines often measure the energy produced from the workout in units of ergs.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/the-more-you-know.gif\" alt=\"Animation of the words \" width=\"413\" height=\"306\" \/><\/p>\n<p>They\u2019ve grown in popularity, because this one stationary machine offers a lot of neat features.<\/p>\n<p><b>For example, the benefits of the rowing machine include:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>A Full-Body Workout. <\/b>If we use proper rowing technique, we\u2019ll hit every major muscle group in our body. Upper, lower, core, we\u2019ll work it all. This is one of the main reasons they\u2019ve become so popular.<\/li>\n<li aria-level=\"1\"><b>Low-Impact. <\/b>While a workout from a rowing machine can get intense, it\u2019s considered to be little to no impact. That\u2019s why it\u2019s sometimes recommended to patients with osteoarthritis.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/li>\n<li aria-level=\"1\"><b>Versatility. <\/b>We can do a lot with an ergometer. We can train for duration and\/or intensity. We even do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener\">HIIT workout<\/a>. Or we can combine it with <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener\">bodyweight movements<\/a> in <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener\">a circuit<\/a>. Plus, since some of them fold up, they\u2019re perfect for those who need to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-work-out-in-small-spaces-the-no-space-workout\/\" target=\"_blank\" rel=\"noopener\">train in small spaces<\/a>.<\/li>\n<\/ul>\n<p>Alright, let\u2019s now go over some terminology so you know what\u2019s what with the ergometer.<\/p>\n<h2><a name=\"rowing_machine_101\"><\/a>Rowing Machine 101: Terms to Know<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947826\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine.jpg\" alt=\"Row machine\" width=\"1914\" height=\"917\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine.jpg 1914w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-300x144-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-713x342-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-768x368-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-1536x736-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-600x287-1.jpg 600w\" sizes=\"(max-width: 1914px) 100vw, 1914px\" \/><\/p>\n<p><strong>When it comes to the rowing machine, there\u2019s some vocabulary that would be worth discussing quickly.<\/strong><\/p>\n<p>First, let\u2019s chat about the rower itself.<\/p>\n<h3>Here Are the Parts of the Rowing Machine:<\/h3>\n<p><strong>#1) Foot Plate<\/strong> &#8211; no matter the rower, there will be a place for you to strap your feet in.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-foot-position.gif\" alt=\"Strapping feet into row machine\" width=\"600\" height=\"338\" \/><\/p>\n<p>You\u2019ll want to set your feet so that the strap goes over the ball of your foot. This will allow you to have the most powerful stroke.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947832\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-stroke-technique.gif\" alt=\"Coach Staci demonstrating proper stroke technique\" width=\"600\" height=\"338\" \/><\/p>\n<p>You should be able to lift your heel in this position.<\/p>\n<p><strong>#2) Handle<\/strong> &#8211; also called \u201cthe bar.\u201d This replicates the handles of an oar.<\/p>\n<p>Your hands should be approximately shoulder-width apart.<\/p>\n<p><strong>#3) Rail<\/strong> &#8211; the central beam of the rower, which allows the seat to roll forward and back.<\/p>\n<p><strong>#4) Display Monitor<\/strong> &#8211; while these will differ from model to model, the rower will normally have a screen to show some basic info:<\/p>\n<ul>\n<li aria-level=\"1\">Strokes per minute (Stroke Rate)<\/li>\n<li aria-level=\"1\">Split Time (more on this momentarily)<\/li>\n<li aria-level=\"1\">Duration of workout<\/li>\n<\/ul>\n<p>Etc.<\/p>\n<p>For the Concept2 model &#8211; the rower Coach Staci demonstrates above &#8211; you can hit any button and select \u201cJust Row.\u201d<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947833\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-display-monitor.gif\" alt=\"Demonstration of monitor for Concept2 row machine\" width=\"350\" height=\"624\" \/><\/p>\n<p>This will be the easiest way to get going.<\/p>\n<p><strong>#5) The Damper<\/strong> &#8211; The lever on the side of the flywheel housing (or fan cage) that controls airflow.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947834\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-damper.gif\" alt=\"Demonstration of row machine damper\" width=\"350\" height=\"626\" \/><\/p>\n<p><strong>The difference in Damper settings:<\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">The higher the setting<\/span>, the more air is allowed to flow. This requires <span style=\"text-decoration: underline;\"><em>more work<\/em><\/span> to spin the flywheel.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">The lower the setting<\/span>, the less air is allowed to flow. This requires <span style=\"text-decoration: underline;\"><em>less work<\/em><\/span> to spin the flywheel.<\/li>\n<\/ul>\n<p>Think of this sort of like bicycle gears &#8211; it affects how the rowing feels but does not necessarily reflect the resistance:<\/p>\n<ul>\n<li aria-level=\"1\">A setting of one will feel fast and easier to pull, but you\u2019ll need to move quickly to generate power.<\/li>\n<li aria-level=\"1\">That said, cranking the damper up to ten doesn\u2019t mean a better workout either. It just means a tougher pull &#8211; like trying to move a rowboat.<\/li>\n<\/ul>\n<p><strong>We recommended you aim for a Damper setting between 3 and 5 (which is also where most competitive rowers have it).<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Note<\/span>: some indoor rowers use a water tank to create resistance, so any similar Damper setting controls the amount of water moving through the system. You can still use the same recommendations for damper numbers.<\/p>\n<p>More on that here:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"FDF Fluid Resistance - How It Works\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/PzMcWyLKRh8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Next, let\u2019s talk about some terminology for the sport of rowing itself.<\/p>\n<p><strong>Rowing has been around for centuries and a lot of the vocabulary has carried over to the indoor sport.<\/strong><\/p>\n<h3>Rowing Terms to Know:<\/h3>\n<p><strong>#1) Split<\/strong><\/p>\n<p>Split time refers to the time it takes to row 500 meters, also known as the \u201csplit per 500.\u201d This will likely be shown prominently on your Display Monitor.<\/p>\n<p>If the number goes down, it means you\u2019re going faster! Woot.<\/p>\n<p><strong>#2) Strokes Per Minute (SPM)<\/strong><\/p>\n<p>This is also called <strong>Stroke Rating<\/strong> and it\u2019s exactly what it sounds like: the number of strokes you take per minute.<\/p>\n<p>A higher <strong>SPM<\/strong> doesn\u2019t necessarily mean you\u2019re going faster \u2013 you can also go faster by putting more power into each stroke.<\/p>\n<p><strong>#3) Paddle (or Rest)<\/strong><\/p>\n<p>Normally in the sport of rowing, you never stop completely. You just row or \u201cpaddle\u201d a little bit easier.<\/p>\n<p>Sort of like you do in <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener\">HIIT workouts<\/a>.<\/p>\n<p>However, if you need to stop completely in your workout, don\u2019t stress it. It\u2019s fine to even get off the rower from time to time&#8230;it\u2019s not actually a boat.<\/p>\n<p>You do you.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/batman.gif\" alt=\"Batman giving thumbs up\" width=\"373\" height=\"313\" \/><\/p>\n<p>Next, we need to discuss the four parts of the rowing stroke, but we\u2019ll jump to a new section for that.<\/p>\n<h2><a name=\"the_four_parts_of_the_rowing_stroke\"><\/a>The Four Parts of the Rowing Stroke<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947835\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-scaled-1-scaled.jpg\" alt=\"Woman on row machine\" width=\"4096\" height=\"2160\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-scaled-1-scaled.jpg 4096w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-300x158-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-713x376-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-768x405-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-1536x810-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-2048x1080-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/woman-rowing-600x316-1.jpg 600w\" sizes=\"(max-width: 4096px) 100vw, 4096px\" \/><\/p>\n<p><strong>The rowing stroke is broken out into four parts:<\/strong><\/p>\n<ol>\n<li aria-level=\"1\">The Catch<\/li>\n<li aria-level=\"1\">The Drive<\/li>\n<li aria-level=\"1\">The Finish<\/li>\n<li aria-level=\"1\">The Recovery<\/li>\n<\/ol>\n<p>It\u2019ll look like this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947839\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-proper-technique.gif\" alt=\"Coach Staci demonstrating proper rowing technique\" width=\"600\" height=\"338\" \/><\/p>\n<p>Let\u2019s cover each.<\/p>\n<h3>#1) The Catch<\/h3>\n<p><b>This is the start of the stroke:<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Our knees are bent and our shins are roughly vertical.<\/li>\n<li aria-level=\"1\">Our body leans forward slightly to about a 1 o\u2019clock position and our arms are straight.<\/li>\n<\/ul>\n<p>Like so:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947841\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position.jpg\" alt=\"Coach Staci demonstrating the catch position\" width=\"650\" height=\"366\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position-1536x864-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-catch-position-600x338-1.jpg 600w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p>This puts us in the ideal position to generate power.<\/p>\n<h3>#2) The Drive<\/h3>\n<p><b>As the name would suggest, this is where we\u2019ll be driving and generating power for the stroke.<\/b><\/p>\n<p>The order in which we generate power is key:<\/p>\n<ul>\n<li aria-level=\"1\">It should go legs first<\/li>\n<li aria-level=\"1\">Then lean back with the body<\/li>\n<li aria-level=\"1\">Then pull with the arms<\/li>\n<\/ul>\n<p>It\u2019ll look like this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947842\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-drive.gif\" alt=\"Coach Staci demonstrating the drive\" width=\"650\" height=\"366\" \/><\/p>\n<p>They should blend smoothly right into each other, so a good reminder is:<\/p>\n<ol>\n<li aria-level=\"1\">Legs<\/li>\n<li aria-level=\"1\">Body<\/li>\n<li aria-level=\"1\">Arms<\/li>\n<\/ol>\n<p><b>A great drill to practice the Drive:\u00a0<\/b><\/p>\n<p>Start with JUST the legs:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947843\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-just-legs.gif\" alt=\"Coach Staci demonstrating legs only drill\" width=\"650\" height=\"366\" \/><\/p>\n<p>THEN the legs and a slight backward lean with the body:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947844\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-legs-and-lean.gif\" alt=\"Coach Staci demonstrating drill with legs and leaning body\" width=\"650\" height=\"366\" \/><\/p>\n<p>FINALLY, the legs, body, and arm pull together:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-legs-body-arm.gif\" alt=\"Coach Staci demonstrating drill with legs, body, and arms\" width=\"650\" height=\"366\" \/><\/p>\n<p>This can be done with or without the rowing handle.<\/p>\n<p><b><span style=\"text-decoration: underline;\">Common mistakes with the Drive<\/span>:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>A) Pulling hard with the arms first. <\/b>We&#8217;ll see the elbows bend early. This greatly decreases the amount of power we can put into the stroke.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947846\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-arms-too-early.gif\" alt=\"Coach Staci demonstrating incorrect form, pulling arms too early\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">We want to keep the arms straight and wait until the handle passes the knees BEFORE we first bend the arms.<\/p>\n<p style=\"padding-left: 40px;\"><b>B) Letting the body pull forward while we\u2019re driving with the legs.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947886 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-pulled-forward.gif\" alt=\"Coach Staci demonstrating incorrect technique, by being pulled forward during the return.\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">Instead, we want to keep a strong and stable midsection so that we can go smoothly from the <span style=\"text-decoration: underline;\">leg drive<\/span> to the <span style=\"text-decoration: underline;\">body lean<\/span>.<\/p>\n<h3>#3) The Finish<\/h3>\n<p><b>This will be our position after the Drive:<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Our legs are extended and our body is leaning back slightly.<\/li>\n<li aria-level=\"1\">The handle is about at our solar plexus.<\/li>\n<li aria-level=\"1\">Our shoulders are down and our wrists are straight.<\/li>\n<\/ul>\n<p>It\u2019ll look like this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947848\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position.jpg\" alt=\"Coach Staci demonstrating correct finish position\" width=\"650\" height=\"366\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position-1536x864-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-finish-position-600x338-1.jpg 600w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><b>A great drill to practice the Finish: <\/b><span style=\"font-weight: 400;\">just work on the arm motion.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947895\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-lean-and-arms.gif\" alt=\"Coach Staci demonstrating a rowing drill by just using her arms while leaning.\" width=\"650\" height=\"366\" \/><\/p>\n<p>Keep the legs extended and lean back slightly. Then pull with just the arms.<\/p>\n<p><b><span style=\"text-decoration: underline;\">Common mistakes with the Finish<\/span>:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>A) Shrug the shoulders up by the ears.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947849\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-shoulder-shrug.gif\" alt=\"Coach Staci demonstrates incorrect form with shoulders shrugged\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">This is often accompanied by bent wrists and chicken wing arms.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947850\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-chicken-wing.gif\" alt=\"Coach Staci demonstrates incorrect form with &quot;chicken wings&quot;\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">Instead, we want the shoulders down and the elbows closer to the sides, with enough space between the arms and body for a grapefruit to fit.<\/p>\n<p style=\"padding-left: 40px;\"><b>B) Pulling the handle too high <\/b><span style=\"font-weight: 400;\">&#8211; to the neck or face.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947851\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-handle-too-high.gif\" alt=\"Coach Staci demonstrates incorrect form with the handle too high\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">We want the handle down at the solar plexus, not up orbiting in the solar system!<\/p>\n<p style=\"padding-left: 40px;\"><b>C) Leaning back too far <\/b>&#8211; we\u2019re not trying to perform the one-person luge here!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947855\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-leaning-too-much.gif\" alt=\"Coach Staci demonstrates incorrect form leaning too far back\" width=\"650\" height=\"366\" \/><\/p>\n<p style=\"padding-left: 40px;\">We only need to lean back slightly, at about an 11 o\u2019clock position.<\/p>\n<h3>#4) The Recovery<\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947856 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-recovery.gif\" alt=\"Coach Staci demonstrates proper technique for the recovery\" width=\"650\" height=\"366\" \/><\/p>\n<p><b>This is how we return back to the starting position.<\/b><\/p>\n<ul>\n<li data-stringify-indent=\"0\" data-stringify-border=\"0\">Just as we had a proper order for the Drive \u2013\u00a0<b data-stringify-type=\"bold\">legs<\/b>,\u00a0<b data-stringify-type=\"bold\">body<\/b>,\u00a0<b data-stringify-type=\"bold\">arms<\/b>\u00a0\u2013\u00a0we\u2019ll have a proper order for the recovery by reversing it &#8211;\u00a0<b data-stringify-type=\"bold\">arms, body, legs.<\/b><\/li>\n<li data-stringify-indent=\"0\" data-stringify-border=\"0\">Straighten the\u00a0<b data-stringify-type=\"bold\">arms<\/b>, then lean the\u00a0<b data-stringify-type=\"bold\">body<\/b>\u00a0forward slightly, and finally bend the\u00a0<b data-stringify-type=\"bold\">legs<\/b>\u00a0to head back to the Catch.<\/li>\n<\/ul>\n<p><b>Common mistakes with the Recovery: Bending the legs too early when recovering from the stroke. <\/b>You\u2019ll know you\u2019re doing this when you have to lift the handle up and over the knees.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947860\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/row-machine-rebending-knees-too-early.gif\" alt=\"Coach Staci demonstrating incorrect technique, bending the knees too early\" width=\"650\" height=\"366\" \/><\/p>\n<p>Instead, wait for the handle to PASS the knees before fully bending the legs.<\/p>\n<p><b>There you have it, the <\/b><span style=\"text-decoration: underline;\"><b>four parts of the rowing stroke<\/b><\/span><b>.<\/b><\/p>\n<p>You\u2019ll get better at this as you go, I promise.<\/p>\n<p>Rowing is like golf: the relentless pursuit of the perfect stroke.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947867\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/happy-gilmore-hip.gif\" alt=\"Happy Gilmore being coached on his swing with caption &quot;it&#039;s all in the hips&quot;\" width=\"500\" height=\"255\" \/><\/p>\n<p><b>One way to check your form would be to record yourself doing a rowing stroke.<\/b><\/p>\n<p>If it looks close to the gifs and videos found in this guide, you\u2019re doing great!<\/p>\n<p>Oh, and if you want an expert to review your form, you can do so in our snazzy Coaching app.<\/p>\n<p>You can learn more here:<\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave a Nerd Fitness Coach guide your training and check your form!\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><a name=\"when_to_add_the_rowing_machine_to_your_workout\"><\/a>When to Add the Rowing Machine to Your Workout<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947890\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-scaled-1-scaled.jpg\" alt=\"A coupe rowing machines in the gym\" width=\"5743\" height=\"1881\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-scaled-1-scaled.jpg 5743w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-300x98-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-713x234-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-768x252-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-1536x503-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-2048x671-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-machine-gym-600x197-1.jpg 600w\" sizes=\"(max-width: 5743px) 100vw, 5743px\" \/><\/p>\n<p><b>A rowing machine can fit into our workout in all sorts of ways.<\/b><\/p>\n<p>We can row:<\/p>\n<ul>\n<li aria-level=\"1\">At the beginning or end of a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener\">workout routine<\/a>.<\/li>\n<li aria-level=\"1\">As part of <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener\">interval (HIIT)<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener\">circuit training<\/a>.<\/li>\n<li aria-level=\"1\">For the entire workout itself.<\/li>\n<\/ul>\n<p>If you want to give the rowing machine a whirl, including it as part of your <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener\">warm-up<\/a> wouldn\u2019t be a bad idea. Since it\u2019s a full-body exercise, it\u2019s a great way to prep our body for the workout ahead.<\/p>\n<p><b>To warm up with the rower, aim for about 5-10 minutes at a steady pace.\u00a0<\/b><\/p>\n<p>Once you get the hang of the rower, you can look to incorporate it with some of these ideas:<\/p>\n<p><b>#1) Interval Training<\/b><\/p>\n<p>Interval training or HIIT is all about flipping between intensity.<\/p>\n<p>Going hard one moment, then resting another.<\/p>\n<p>So after your warm-up, you could row intensely for two minutes, rest or \u201cpaddle\u201d for a minute or two, then back to intensity.<\/p>\n<p>A fun way to do this is to build up the duration and then pull it back with a \u201cMeter Pyramid.\u201d<\/p>\n<p><b>To Row a Meter Pyramid:<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">One minute<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">one minute<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">Two minutes<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">two minutes<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">Three minutes<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">three minutes<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">Four minutes<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">four minutes<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">Three minutes<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">three minutes<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">Two minutes<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">two minutes<\/span> of paddle.<\/li>\n<li aria-level=\"1\"><span style=\"text-decoration: underline;\">One minute<\/span> of intensity, followed by <span style=\"text-decoration: underline;\">one minute<\/span> of paddle.<\/li>\n<\/ul>\n<p>If you start this off with a 5-minute warm-up, it\u2019ll take about 37 minutes.<\/p>\n<p><b>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener\">Circuit Training<\/a><\/b><\/p>\n<p>You could also mix in some other exercises as part of your rowing workout. Flipping between rowing and some <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener\">bodyweight exercises<\/a>, for example.<\/p>\n<p><b>Here\u2019s an example Row Machine Workout Circuit:<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Row for 500 meters<\/li>\n<li aria-level=\"1\">10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener\">push-ups<\/a><\/li>\n<li aria-level=\"1\">10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener\">bodyweight squats<\/a><\/li>\n<\/ul>\n<p>Repeat.<\/p>\n<p>We could aim for 3-4 circuits here, but even 1-2 is a great start.<\/p>\n<p><b>#3) Steady State<\/b><\/p>\n<p>This is exactly what it sounds like: rowing at a constant pace.<\/p>\n<p>After a warm-up, find a pace that you can stay with. Then stay with it.<\/p>\n<p>A good frame of mind here would be about 50% of your effort, but don\u2019t overthink this.<\/p>\n<p>Put on a good podcast or your favorite playlist, find a Stroke Rate you can maintain for 10-30 minutes, and get rowing.<\/p>\n<p>You can pretend you&#8217;re in a competition if it helps!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3947875 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/outdoor-rowing.gif\" alt=\"Two people rowing outdoors\" width=\"540\" height=\"304\" \/><\/p>\n<p>Also, mix and match! The important thing is that you\u2019re doing some type of workout. Don\u2019t fret if it doesn\u2019t fit into the exact format you find here or on other websites.<\/p>\n<p><strong>For more ideas here, check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener\"><i>How to Build Your Own (Full-Body) Workout<\/i><\/a>.<\/strong><\/p>\n<h2><a name=\"should_a_beginner_use_a_rowing_machine\"><\/a>Should a Beginner Use a Rowing Machine? (Next Steps)<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947888\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-scaled-1-scaled.jpg\" alt=\"Team rowing boat in bay\" width=\"5195\" height=\"1439\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-scaled-1-scaled.jpg 5195w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-300x83-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-713x197-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-768x213-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-1536x425-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-2048x567-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rowing-team-600x166-1.jpg 600w\" sizes=\"(max-width: 5195px) 100vw, 5195px\" \/><\/p>\n<p><b>There you have it, my friend.<\/b><\/p>\n<p>You now have everything you need to get started rowing.<\/p>\n<p>Don\u2019t overstress if you\u2019re not doing anything 100% right as you start.<\/p>\n<p>Like anything, you\u2019ll get better at it as you go.<\/p>\n<p>Plus, it\u2019s not like you\u2019ll be ejected into the water from an indoor rower.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3947880\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/rower-ejected.gif\" alt=\"Rower falling overboard\" width=\"445\" height=\"250\" \/><\/p>\n<p>But, if down the road you do want to take it outside, there are all sorts of leagues and clubs you can join.<\/p>\n<p>It could be a great way to get out and make friends!<\/p>\n<p>Granted, you\u2019ll need SOME type of body of water around you, but if you live next to a lake or large river, there\u2019s likely a team out there that would love to meet you.<\/p>\n<p>Practice indoors for a bit, then take 20 seconds of courage to put yourself out there.<\/p>\n<p><strong><i>What\u2019s 20 seconds of courage?<\/i><\/strong><\/p>\n<p>We explain it all to you in this video:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"20 Seconds of Courage (Overcome your fears!)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/G6Gap9WCSYU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Oh, and if you want to continue having Nerd Fitness propel your journey, here are three ways we can help:<\/b><\/p>\n<p><b>#1) Our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><b>Online Coaching Program<\/b><\/a><b>: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/b><\/p>\n<p>If ever you come across a snazzy piece of equipment and what to learn how to use it, your very own coach can help you!<\/p>\n<p><i>Plus, they can guide your nutrition and help you level up all areas of your life.\u00a0<\/i><\/p>\n<p><b>You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. <\/b>Just click on the image below for more details:<\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><b>#2) If you want an exact roadmap for building a full-body workout, check out NF Journey. <\/b>Our fun habit-building app tells you exactly what days to exercise, what days to rest, and helps you track it all so you know if it\u2019s working for you.<\/p>\n<p><i>Interested?<\/i><\/p>\n<p><b>Try your free trial right here:<\/b><\/p>\n<p><b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>\t\t<\/b><\/p>\n<p><b>#3) Join the Rebellion!<\/b> We need good people like you in our community, the Nerd Fitness Rebellion.<\/p>\n<p>Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our \u201cwork out at home\u201d guides, our Strength Training 101 eBook, and much more!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"3947460\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"12\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"188.60.190.167\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-05-26 17:00:23\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>Now, your turn:<i><\/i><\/p>\n<ul>\n<li aria-level=\"1\"><em>What\u2019s your experience with row machines?<\/em><\/li>\n<li aria-level=\"1\"><em>Do you use them as part of your training?<\/em><\/li>\n<li aria-level=\"1\"><em>Any workouts I\u2019m missing?<\/em><\/li>\n<\/ul>\n<p>Let me know in the comments!<\/p>\n<p><b>-Steve<\/b><\/p>\n<p>###<\/p>\n<p>Photo source: vadymvdrobot \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/cdevers\/14206765052\/\" target=\"_blank\" rel=\"noopener\">Legoland Somerville (Boston)<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/gym-rowing-fitness-training-sport-2647326\/\" target=\"_blank\" rel=\"noopener\">indoor rower<\/a>, nd3000 \u00a9 123RF.com, malkovkosta \u00a9 123RF.com.<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">The <a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/other-activities\/best-exercise-equipment-for-arthritis\" target=\"_blank\" rel=\"noopener\">Arthritis Foundation<\/a> takes a closer look.<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-use-a-rowing-machine\/\">How to Use a Rowing Machine (Beginner\u2019s Workout)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The rowing machine \u2013 it\u2019s so hot right now. Rowing classes are everywhere. It\u2019s easy to find professional and Olympic athletes hyping up the machine\u2019s ability to provide a full-body workout. All fine and good\u2026but how do you actually use the thing? Welp my friend, you\u2019ve come to the right place to find out. Many [\u2026]<br \/>\nThe post How to Use a Rowing Machine (Beginner\u2019s Workout) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":12634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12632"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=12632"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12632\/revisions"}],"predecessor-version":[{"id":12708,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12632\/revisions\/12708"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/12634"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=12632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=12632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=12632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}