Sep 07: This 25 minute beginner rowing workout takes you right back to the basics — from setting up the rowing machine properly, to finding the right intensity, to building the rowing stroke step by step while you RowAlong with me.
If you’re new to indoor rowing, this is a great place to start. And if you’ve been rowing for a while, it’s a useful chance to reset the fundamentals and make sure the basics are still working for you.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Quick audio note: my software decided to use the Mac’s built-in mic instead of my clip mic today, so the sound is a little more roomy / cupboard-like than normal. The workout and coaching are all there — it just doesn’t sound quite as polished as usual.
Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down, and I deliberately take my time with the coaching.
We start before the first stroke by looking at:
how to set resistance so you feel connected without fighting the machine
where to sit on the seat
how posture changes your ability to transfer power
how to set the foot stretchers
how to hold the handle without creating unnecessary tension
Then once we start rowing, I gradually build the stroke rather than throwing every technique cue at you at once.
We work through the rhythm, the connection between feet and hands, the catch position, how the legs start the drive, when the body swing comes in, when the arms finish the stroke, and how the recovery sets you up for the next one.
The basic sequence is simple:
Legs → Body → Arms
then
Arms → Body → Legs
But there’s plenty of detail inside that, and this row gives you time to actually feel it rather than trying to remember twenty instructions at once.
Keep the intensity controlled, aim roughly around 20 strokes per minute, and use this as a chance to learn the movement while still getting a useful aerobic workout done.
Whether this is your first proper rowing workout or your hundredth, there should be something here to help make your rowing feel more connected, more comfortable and more efficient.
Chapters
00:00 Welcome – back to the basics
01:38 Set your resistance / drag factor
02:24 Seat position and posture
03:18 Foot stretcher setup
04:48 How to hold the handle
05:46 Start rowing
06:02 Find the rhythm
07:19 Connect feet to hands
09:23 Build the catch position
10:21 Find the right intensity
15:43 Set up the front of the stroke
16:16 Let the legs start the drive
17:10 Build the drive sequence
23:15 Why low-intensity rowing works
24:19 Build the recovery sequence
26:48 Cool down
30:16 Legs → Body → Arms / Arms → Body → Legs
32:57 Post-row stretching
42:22 Why I spread the technique out
43:12 Beginner or experienced – this works for both
44:06 Workout complete
⚠️ Health Warning:
Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.
#rowingworkout #rowingforbeginners #indoorrowing #rowalong #concept2
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.
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