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Concept2 RowErg

A low-impact, full-body cardiovascular exercise combining leg drive, hip movement and an arm pull. The Concept2 RowErg supports endurance training and intervals, with measurable pace, power and distance
MUSCLES INVOLVED
Quadriceps · Gluteus maximus · Hamstrings · Latissimus dorsi · Upper-back muscles · Posterior deltoids · Elbow flexors · Trunk muscles · Forearm muscles.
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

Sit centrally on the seat and adjust both footrests so the straps cross the widest part of your feet, around the balls of the feet
Secure the straps snugly without uncomfortable pressure
Hold the handle with a relaxed overhand grip, thumbs underneath and wrists straight
Slide forward into a comfortable starting position with arms straight, shoulders relaxed and the torso leaning forward from the hips
Aim for approximately vertical shins without forcing extra compression or reaching farther by rounding your back
  • Sit centrally on the seat
  • Adjust both footrests
  • Straps across the balls of the feet
  • Relaxed overhand grip
  • Straight wrists and arms
  • Lean forward from the hips
  • Shins approximately vertical
Equipment & Machine Setup

Adjust the footrests to suit your shoe size and comfortable rowing position rather than choosing a particular footrest number For initial practice, Concept2 recommends a damper setting of 3–5 The damper changes airflow and the feel of the stroke Workout intensity also depends on how forcefully and frequently you row Use the monitor’s drag-factor reading when you want to reproduce the machine’s feel across sessions or different Concept2 rowers The same damper number may produce different drag on different machines Position the monitor where you can read it without repeatedly changing your head position Choose Just Row or your planned workout and begin with easy strokes

02

Execution

Begin the drive by pushing through the feet and extending the legs while keeping the arms straight and the torso controlled
Let the seat and handle move together during the initial leg drive
As the legs extend, open the hip angle and move the torso through upright into a slight backward lean
Finish by bending the elbows and drawing the handle towards the lower ribs, keeping the shoulders relaxed and wrists straight
Return by straightening the arms first, then leaning forward from the hips
Once the handle has cleared the knees, bend the knees and slide forward smoothly
Return to a comfortable starting position without forcing the shins beyond vertical
Blend the sequence into a continuous stroke with a controlled recovery
  • Drive with the legs first
  • Keep the arms straight during the initial push
  • Seat and handle move together initially
  • Open the hips before completing the arm pull
  • Finish with a slight backward lean
  • Draw the handle towards the lower ribs
  • Return arms first, then body, then legs
  • Clear the knees before sliding forward
  • Keep the recovery smooth and controlled
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Push the machine away with your legs before pulling with your arms
  • Let the seat and handle move together at the start of the drive
  • Keep your torso supported while the legs initiate the stroke
  • Guide the handle smoothly towards the lower ribs
  • Keep your grip light, wrists straight and shoulders relaxed
  • Send the hands away and lean forward before bending the knees
  • Use a purposeful drive followed by an unhurried recovery
  • Practise the sequence at an easy effort before increasing intensity
02

Common Errors

  • Bending the elbows before the legs begin the drive
  • Sliding the seat backwards while the handle barely moves
  • Leaning backwards too early instead of initiating with the legs
  • Lunging forwards or rounding the back to gain extra reach
  • Sliding so far forwards that the shins move beyond vertical
  • Leaning excessively backwards at the finish
  • Gripping tightly, bending the wrists or shrugging the shoulders
  • Bending the knees before the handle clears them during recovery
  • Rushing forwards on the seat and losing control of the next stroke
  • Increasing stroke rate while the rowing sequence breaks down
Important Considerations
Stroke rate describes how frequently you row
Judge effort using pace or watts alongside breathing and perceived effort rather than stroke rate alone

Stroke length should suit your proportions and comfortable movement range
Extra reach at the start or excessive backward lean at the finish does not automatically improve the stroke
The heels may lift naturally near the start without needing to be forced flat

A controlled recovery gives you time to prepare the next drive
An exact drive-to-recovery timing ratio is not required for every pace

Fatigue can change trunk position and increase lower-back rounding
Reduce effort or take a break when you can no longer maintain a coordinated, comfortable stroke
Low impact describes the absence of repeated landing impacts and does not mean the back is unloaded
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
Rowing coordinates the muscles of the legs, hips, trunk and upper body. Quadriceps extend the knees, while gluteus maximus and hamstrings contribute to hip extension. Shoulder and upper-back muscles support the pull and shoulder-blade movement, and elbow flexors complete the handle draw. Trunk muscles control the torso and help transfer force between the feet and handle.
  • Quadriceps contribute to knee extension during the drive.
  • Gluteus maximus and hamstrings contribute to hip extension.
  • Latissimus dorsi and posterior deltoids contribute to the shoulder pulling action.
  • Trapezius and rhomboids assist shoulder-blade movement and control.
  • Elbow flexors complete the arm pull.
  • Abdominal muscles and erector spinae coordinate torso control.
  • Muscle demands change throughout the drive and recovery.
Biomechanics
During the drive, force against the footrests combines with knee and hip extension to move the body and accelerate the handle. The shoulder pull and elbow flexion complete the stroke. During recovery, the arms straighten and the hips and knees bend to return the body towards the flywheel.
The sliding seat allows substantial leg movement, while the trunk links the lower-body drive to the handle. These actions overlap within a smooth stroke rather than occurring as separate, rigid stages.
Air resistance increases as the flywheel spins faster. The damper changes airflow and flywheel deceleration, influencing the force and timing needed for each stroke without setting workout intensity by itself.
Body proportions, movement range, stroke rate and setup influence rowing mechanics. Fatigue can increase lower-back rounding, so a comfortable stroke and consistent torso control matter more than forcing additional reach.
  • The drive combines knee and hip extension with a shoulder pull and elbow flexion.
  • The trunk transfers force between the lower body and handle.
  • Leg, torso and arm actions overlap within the stroke.
  • Recovery involves repositioning the body and still requires muscular activity.
  • Stroke rate changes movement timing and coordination.
  • Damper setting changes stroke feel rather than prescribing exercise intensity.
  • Comfortable stroke length depends on individual proportions and movement range.
  • Low landing impact does not remove spinal loading.
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Short-slide rowing to practise the stroke with less forward travel.
  • Legs-only rowing as a brief drill for initiating the drive.
  • Pause drills during recovery to practise clearing the knees before sliding forwards.
Programming
  • Continuous rowing for aerobic endurance.
  • Intervals with easier rowing or rest between efforts.
  • Easy rowing as part of a general warm-up.
  • Technique practice to develop stroke coordination and pacing.
Programming Note
Choose duration, effort and recovery to suit the training goal and current ability. Build comfortable, coordinated rowing before increasing intensity.

For continuous work, use a sustainable effort. For intervals, choose an effort you can repeat without losing the rowing sequence, with enough recovery to maintain control.

Record time or distance, average pace or watts, drag factor and perceived effort. Progress one variable at a time rather than increasing duration and intensity together.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Lower-back pain that worsens during rowing or prolonged sitting.
  • Hip or knee discomfort when sliding forwards or driving backwards.
  • Shoulder, elbow or wrist pain during the handle pull.
  • Painful seat pressure, numbness or skin irritation.
  • Foot or ankle discomfort from the footrests or straps.
  • Difficulty sitting down, releasing the straps or getting off safely.
Possible Modifications
  • Reduce effort and use shorter rowing bouts with recovery breaks.
  • Shorten the slide to avoid uncomfortable hip or knee compression.
  • Adjust the footrests and straps for secure, comfortable contact.
  • Reduce the drag factor if each stroke feels excessively heavy.
  • Practise the sequence at an easy pace with coaching feedback.
  • Choose another comfortable cardio exercise if symptoms persist despite adjustment.
Safety Note
Check that the machine is stable, the seat moves smoothly and the footrests and straps are secure.
Keep fingers, loose clothing and other objects clear of the seat rollers, rail and chain.
Keep hold of the handle as it returns and place it in its holder before getting off.
Stop using the machine if the chain skips, the handle connection appears damaged or parts feel loose, and report the fault to gym staff.
Begin with easy strokes and increase duration and intensity gradually.
Avoid forcing extra reach, excessive backward lean or continuing when fatigue disrupts torso control.
Stop and seek assistance for chest pain, faintness or unusual severe breathlessness.
Stop for sharp or worsening pain, numbness or loss of control, and seek assessment if symptoms persist.
Bring the seat to a stop and release both foot straps before standing.