Working out on a rowing machine is an effective way to exercise the whole body. Your arms, shoulders, back, legs and core are all involved in the rowing movement. Rowing also raises your heart rate and an intense session can burn 800 calories per hour, according to the Fitness Programs for Life website. Rowing machines are a zero impact exercise, and may be used at any time of year, and in any weather condition. Proper technique is important to maximize fat burning and muscle building and prevent injury.
Step 1
Sit on the seat of the rowing machine in its most forward position. Place your feet on the platforms and reach forward to grasp the handle. Keep your arms straight, knees bent and your shins nearly vertical. Your back is straight and head and shoulders relaxed.
Step 2
Push down into the platforms with your legs. Lean back and pull the handle toward your midsection, with your elbows moving backwards.
Step 3
Stop the motion with your legs straight, the rowing handle at your abdomen, and your arms bent. Arch your upper back slightly to work your back and shoulder muscles.
Step 4
Lean forward from the hips, then straighten your arms and bend your legs to slide forward to the starting point. Continue this motion through each phase of the technique without stopping.
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