For years, one of the most common cues on the rowing machine has been to pull the handle ‘straight in and straight out’. It sounds logical, it’s widely taught, and no one likes the chain slapping against the machine. But according to rowing coach Austin Hendrickson, the cue could actually be sabotaging your performance.
‘One of the most widespread misinformed rowing cues is that the rowing handle should be going straight in and straight out of the machine,’ he says. ‘If you are focused on bringing the handle straight in and straight out, you are making your rowing performance worse.’
The reality is that proper rowing technique is more nuanced. The handle path isn’t straight – it’s angled – and that small adjustment can have a measurable impact on output.
Perfecting the Pull
Firstly, it comes down to pull distance. You may see athletes rowing high up the chest. Pulling straight into the stomach shortens the stroke, while guiding the handle slightly higher, towards the lower chest, increases the length you get per rep. ‘This slight diagonal path is longer, which means it’s going to give you more length every stroke,’ Hendrickson explains. ‘In an exercise that is so repetitious, those few inches are going to add up.’
There’s also a mechanical reason to adjust your line of pull, says Hendrickson. On machines like the Concept2 RowErg, the chain doesn’t run perfectly horizontal under load. ‘Tension grabs at a slight angle higher than you think it does,’ he says. ‘There is a certain diagonal line of pull where we’re able to create suspension and connection each stroke. That does not happen when we row straight in and straight out.’
In practice, that means your hands should sit slightly higher than you expect, especially at the catch. But it’s not just about the drive – the return matters too.
Relaxing the Shoulders
A common mistake is holding tension and forcing the handle to travel in a rigid line. Instead, Hendrickson recommends relaxing the shoulders and letting the handle fall naturally. He says, ‘I’m not pushing my handle down. I’m just thinking relaxed shoulders.’ As a result, ‘the handle drops down significantly on the return’ at lower stroke rates.
From there, as you approach the front of the machine, the hands should rise again gradually rather than sharply. ‘As the handle passes the knees, your hands should be trickling upwards subtly,’ he explains, rather than ‘swooping at the very last moment’, which can disrupt positioning and timing.
The Takeaway
Put together, this creates what he describes as a dynamic, slightly curved or ‘boat-shaped’ path – not a straight line. ‘The path of the handle is a lot more nuanced than it seems,’ Hendrickson says. Make this small tweak – angle your stroke and stay relaxed – and you’ll likely find your rowing feels smoother, stronger and far more efficient.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
