How to Use Concept 2 Rowing Machine?

How to Use Concept 2 Rowing Machine? Training with the Gloveworx rowing machines also takes a little more care and attention than working with our other cardio machines. Many people are unsure how to use the rowing machine and still question if they use it properly and get a complete workout. To help you understand how the Concept 2 rowing machine is used, read the Gloveworx coaches for guidance and tips.

Four Key Components

Four main components for training with a rowing machine are available:

  • The Catch
  • The Drive
  • The Finish
  • The Recovery

You start the stroke by fishing, and the drive is where you tackle your legs and back; the end is the utterly extended stroke position, and you get back into neutrality before starting the next stroke. Each of these components must be complemented entirely to optimize the advantage of this machine.

The Catch

Get the catch started by holding the handle uniformly with both hands and sliding the seat forward until the knees are tucked to the chest. Your arms should extend directly to your body, bending slightly towards the hips and the thoracic spine.

It means that you have the most significant gap between the start and endpoints of your movement. Any time you start in this position, each muscle is wholly engaged as you move around.

The Ride

To start the drive, press the foot stretchers firmly until your legs are nearly stretched but not locked. Let your arms remain neutral, and your trunk start before your knees are extended. 

When your legs are spread, pull your trunk with the hip and lean backward. Don’t move your arms yet, but use your core, glutes, and legs as a whole.

The End

Finally, you start to move your arms and bring them down towards your belly. Your legs should be stretched slightly beyond 90 degrees with your torso. Each muscle in your body should be active at this stage, pushing or pulling different areas of the rower.


You must return your body to its starting place for recovery after you achieve peak muscle activity. Extend your arms around your legs and hing your hips until you bend your knees. 

When the body is compressed, slide it into the catching position in preparation for the next stroke. All four phases of this rowing machine workout should take place smoothly, consistently, and smoothly.

Common Questions

Gloveworx trainers notice some common problems if others use the rowing machine. People usually have difficulties between the drive and the end phases and the recovery process.

Drive and completion

When it comes to the drive point, most people push their legs automatically and pull the arms simultaneously, failing to use their legs to start the drive. 

The heart is destabilized as the arms move with the legs, causing the lumbar spine to move, placing pressure on the lower back. To retain the proper shape throughout your drive and finish, challenge yourself to drive through your legs and hinge the hips to protect your lower back.


Many people forget that you can take a quick break during the recovery phase; there is no need to hurry back into the catching role. If you go back into the catching position instantly and start again, you have to work harder than you need to, and you’re tired faster. 

You would be more likely to make mistakes, compensate or hurt yourself when you begin to tire. Control your recovery movement and give yourself time to relax with your rowing machine during your workout.

An Efficient Rower

Efficient rowing machine workouts are a skill that takes time to build. Start slowly, concentrate on each step and how they interact, and you will pull hard for more extended periods soon.

FAQs (How to Use Concept 2 Rowing Machine)

How do you cheat on a Concept 2 rowing machine?

Then what’s the hack? Set the damper to “1” on a concept2: every 7 seconds, complete one stroke on the rower. After the first pull (or push), each stroke starts to skyrocket.

Is the Concept 2 rower a good workout?

Whether it be a water rower or a Concept 2 rower, the more you pull, the more resistance you push on your rower, the better your cardiovascular health, stamina, and overall power.

What is a good time for 2k on a rowing machine?

In the 2000-meter row test, what constitutes a “good” time varies significantly by age, size, and health—tall people typically rower more quickly than shorter people. Anything for a male is world-class at about 6:00 (the current world record is a sickening 5:35.8 by two-time Olympic silver medalist rower Josh Dunkley-Smith).

What body type is best for rowing?

The type of body makes an enormous difference. The best rowers are 5-foot-8 and larger or smaller, less than 130 pounds. I saw the intense weight training and diet that my coaches endorsed as part of the sport.

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