Do you use the rowing machine for a warm-up, workout, or both?
Depending on what your purpose is, that changes how you should use the machine.
In clinic, I notice a lot of people using the indoor rower as a warm-up, but they mention getting hurt almost instantly when rowing. When they demonstrate, they are actually going really quickly and pulling pretty hard. That's like going for a sprint for a warm-up. So based on your goal, you might want to use the machine a little bit differently. Checkout the video for some advice.
Amanda Painter is the Rowing Doc. She is a Doctor of Physical Therapy and is here to help people stay active and rowing without aches and pains so they can keep doing what they love!