Exercising with a rowing machine provides one of the best overall body workouts. This low-impact exercise works your cardiovascular system and builds and strengthens your muscles regardless of your level of fitness. Whether you belong to a crew team or are rowing for fitness, using proper technique is critical. Executing the correct form will maximize your routine and prevent back pain and other injuries. Here are some basic guidelines to help you use a rowing machine properly in exercise.
Step 1
Consult with a fitness professional, personal trainer or rowing coach to find out how to use a rowing machine properly in exercise, particularly if you are a novice. There’s more to it than meets the eye.
Step 2
Stretch all the major muscle groups before you take a seat on the rowing machine. A loose and relaxed back, legs, arms and abdominals are essential to using a rowing machine properly and will help prevent injury.
Step 3
Adjust the foot straps so your heel is lying flat on the pedal, then secure them. Set the resistance at a low level to keep the muscles in your upper body from tiring too quickly.
Step 4
Grab the oars (also referred to as handles) with your fingers. If you’re rowing a boat rather than using a rowing machine, place your hands about 5 inches apart. Use the inside of your hand to rotate the blade and the outside of your hand to apply power.
Step 5
Extend your arms straight out toward the flywheel. Keep your wrists level and your back straight. Bend your upper body forward and adjust the seat so your shins are perpendicular. This is referred to as the Catch Technique.
Step 6
Use the Drive technique by lengthening your legs and push off against the pedals. With a tight center, locked arms and a stiff back switch the energy to the oars. Straighten your knees as you slowly bow your arms and bend your upper torso backward.
Step 7
Get into the Finish position by bowing your elbows and pulling the oars toward your midsection, elongate your legs and recline back at your hips.
Step 8
Engage in the Recovery technique by extending your arms in the direction of the flywheel. Tilt your upper body frontward at your hips to trail your arms. Slowly bow your knees and return to the starting position.
Tips and Warnings
- Go slow, particularly if you’re not accustomed to arduous workouts. Novice rowers should only row for 10 minutes several times a week until they feel comfortable on the rower. Increase the duration and frequency of your workouts once you become used to the rowing machine. Maintain a straight back at all times. Always consult a physician before beginning an exercise regimen or if you experience recurring back, muscle or joint pain while using a rowing machine.
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