Rowing involves the legs, arms, back, chest and abdominal muscles and provides a challenging workout for your major muscle groups. Vermont-based Concept 2 designed its indoor rowing machine to replicate the movement of a competitive rower on the water. If you are a rower or highly fit, use the Concept 2 for off-season training or to cross-train for another sport. If you are a recreational athlete, turn to indoor rowing to lose weight, increase cardiovascular fitness or rehabilitate from surgery or an injury.
Step 1
Power on the monitor to view the starting screen, which displays watts, total distance, strokes per minute and average distance per 500 meters.
Step 2
Set the damper lever to five, a moderate level that most closely replicates the resistance of rowing on water.
Step 3
Sit on the seat, placing each foot on the appropriate footplate and pulling the straps snugly over the foot. Place the strap should be on top of the foot, directly over the ball of the foot.
Step 4
Lean forward and grasp the oar handle in an overhand grip. Face your palms to the floor and keep your arms straight.
Step 5
Straighten the legs by pressing against the footplates. Keep both arms straight until the upper body is in the 1 o'clock position, with the torso being perpendicular to the floor at 12 o'clock.
Step 6
Lean the torso back until it reaches the 11 o'clock position and bend the arms, pulling the handle back to the lower ribs.
Step 7
Extend the legs until they are straight.
Step 8
Relax the legs and pull against the foot straps, allowing the handle to straighten the arms, and pull the torso forward to the 1 o'clock position.
Step 9
Collapse the legs until the arms and torso are back in the starting position.
Tips and Warnings
- Keep the damper settings between three and five to reduce the resistance and focus on developing a smooth technique rather than speed or power. Listen to music with a strong beat to time the stroke count and develop timing and consistency.
- Reduce the risk of straining lower back muscles by not exaggerating the lean forward or backward during the stroke. Perform the bulk of the work with the legs.
References
- concept2.com: Technique
- "Rowing Faster"; Volker Nolte; 2005
- "Skillful Rowing"; Edward McNeely, Marlene Royle; 2002
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