How to Actually Use the Rowing Machine Planet Fitness Keeps on the Floor

You walk into the Judgement Free Zone, bypass the sea of purple treadmills, and there it is—the rowing machine planet fitness provides for those of us who want a workout that actually bites back. But if you’re standing there scratching your head because one looks like a sliding chair and the other looks like a weight bench with handles, you aren't alone. Most people treat the rower like a total mystery or, worse, a medieval torture device for their lower back.

• Cardio vs. Strength: Planet Fitness usually has both air/water rowers for cardio and selectorized seated row machines for back hypertrophy.
• The 60/30/10 Rule: Rowing is 60% legs, 30% core, and only 10% arms—stop pulling with just your shoulders.
• Foot Placement: Adjust the foot straps so the strap crosses the widest part of your foot (the ball), not your toes.
• Resistance: On air rowers, a setting of 3 to 5 is plenty; on water rowers, the resistance is determined by how hard you pull.

Yes, Planet Fitness Has Rowers (But Which One Do You Mean?)

Before you start wandering around aimlessly, let's clear up the confusion. Most people asking does planet fitness have rowing machines are looking for the cardio ergs. These are usually located in the cardio section near the treadmills or stair climbers. They have a long rail and a seat that slides back and forth.

However, if your goal is to build a thick back, you might be looking for the seated row machine planet fitness stocks in the strength circuit. These are the purple and yellow machines where you sit stationary and pull a handle toward your stomach. Both are 'rows,' but they serve completely different purposes. One builds your engine; the other builds your lats.

Finding and Setting Up the Cardio Rower

If you’ve located the planet fitness rower in the cardio section, don't just sit down and start yanking. First, check the foot stretchers. Most people leave these set for giant feet, which ruins your leverage. Adjust the heel cup so the strap sits firmly across the ball of your foot. If it's over your toes, you'll lose power; if it's over your ankles, you'll feel stuck.

Next, look at the planet fitness rowing machine screen. Usually, these turn on the second you pull the handle, but you can also hit 'Just Row' or 'Start.' Don't worry about the fancy programs yet. Just get moving. And please, for the love of your spine, don't crank the damper (the lever on the side) to 10. That isn't 'harder' in a good way; it's just like trying to row a boat through wet concrete. Keep it between 3 and 5 for a smooth, efficient stroke.

A Quick Note on the Planet Fitness Water Rowing Machine

Many newer locations have swapped the loud air rowers for a planet fitness water rowing machine. These are great because they’re quieter and feel more 'organic.' There is no resistance dial on these. Instead, the resistance is dynamic. The harder and faster you pull, the more the water fights back. It’s the ultimate 'you get what you give' machine.

The 4-Part Stroke (Stop Yanking With Your Arms)

If you want to know how to use the row machine at planet fitness without looking like a flopping fish, you need to master the sequence. It’s four parts: Catch, Drive, Finish, and Recovery. The biggest mistake I see is people leading with their arms. Your legs are the strongest part of your body—use them.

At the 'Catch' (the start), your shins should be vertical and your back straight. On the 'Drive,' push off with your legs first. Only once your legs are straight should you lean back slightly and pull the handle to your chest. On the way back in, reverse it: arms go out, then you lean forward, then you bend your knees. If your knees get in the way of the handle, you're doing it in the wrong order.

What About the Seated Row Machine for Your Back?

If you’re over in the strength area, the seated row planet fitness offers is a selectorized machine (meaning it uses a pin and weight stack). This is a back row machine planet fitness members use to target the lats and rhomboids. Proper setup here is just as vital as the cardio version.

Adjust the seat height so that when you grab the handles, your arms are parallel to the floor. You also need to adjust the chest pad. You should have to reach slightly to grab the handles, but your chest should stay glued to that pad throughout the movement. Adjusting this chest pad requires the same attention to detail as setting up a fly chest machine to ensure your shoulders are in a safe, powerful position. Don't use momentum to swing the weight back; pull with your elbows, squeeze your shoulder blades, and control the weight on the way down.

Building a Quick Upper Body Routine at Planet Fitness

I like using the row machine at planet fitness as a 'finisher' or a warm-up, but the machine row planet fitness provides is a staple for strength. A solid circuit would involve pairing a horizontal pull with a horizontal push. For example, do 3 sets of 12 on the seated row machine, then head over to the Smith machine.

Don't Hate the Smith Machine Bench Press Planet Fitness Makes You Use—it’s actually a great way to safely push your chest to failure after you've tired out your back. After those two big movements, you can finish off your triceps on the seated dip machine. This creates a balanced workout that hits your back, chest, and arms in under 45 minutes.

My Personal Take on the PF Rowers

I’ll be honest: when I first started training, I avoided the rower planet fitness had because I thought it was just for 'cardio people.' I spent six months doing nothing but bicep curls and bench presses. When I finally hopped on a rower, I was gassed in three minutes. My form was trash, and I was pulling entirely with my neck. Once I learned to drive through my heels, it became my favorite way to warm up. It hits almost every muscle in the body. If you're skipping it because you're intimidated by the monitor, you're leaving gains on the table.

Frequently Asked Questions

How do I turn on the monitor?

On most planet fitness rowing machines, you just start pulling the handle. The movement of the flywheel or water generates enough power to wake the screen up. If it doesn't, just press the 'Menu' or 'Start' button.

Is the rowing machine good for weight loss?

Yes, because row planet fitness style is a full-body movement. You're burning more calories per minute than on a bike or a treadmill because you're using your legs, core, and back simultaneously.

What should my rowing machine settings be?

For the cardio rower, keep the damper between 3 and 5. For the seated cable row planet fitness machine, choose a weight where you can perform 10-12 reps with perfect form—no ego lifting or jerking the weight.