The Concept 2 is a fitness machine designed to help you emulate the movements used in rowing. The device consists of a sliding seat, rail, handle, cable and flywheel; when you pull on the handle, the attached cable turns the flywheel. The air that hits the flywheel provides a variable level of resistance, meaning that the harder you pull, the greater the level of resistance. The rail-mounted sliding seat allows you to incorporate your leg muscles into the exercise.
Step 1
Lift the handle attached to the rower's cable. Place the handle in the hook located at the front end of the rower's rail. Sit down on the rower's seat and place your feet in the foot rests, under the attached straps; fit the straps over the balls of your feet. Lift the tabs protruding from the front end of each foot rest; shift the angle of the foot rests to a comfortable setting, then lower the tabs to lock the foot rests in place.
Step 2
Lean forward and grab the handle in an overhand grip. Bend your legs and straighten your arms and back; avoid bending your wrists. Slide the seat forward as far as is comfortable while keeping your shins pointed upward.
Step 3
Use your legs to push down on the foot rests until the seat begins to slide backwards. Remain sitting upright with your arms straight until your legs begin to reach full extension. Then, lean backwards and bend your arms to start pulling the handle towards your stomach.
Step 4
Continue pulling the handle towards your stomach until your legs are fully extended. Lean backwards at a slight angle, then start leaning forwards while allowing your arms to extend in front of you again. Wait until your arms are fully extended, then bend your legs to start bringing the seat forward.
Step 5
Return to your starting position. Continue rowing on the machine for as long as desired, then place the handle back on the hook. Slide your feet out from the straps attached to the foot rests, then dismount the rower. Lift the handle free from the hook and allow it to hang next to the rower's flywheel.
Tips and Warnings
- Aim for a target rowing rate of 24 to 30 strokes per minute. The side of the rower's flywheel comes equipped with a damper setting; experiment with different settings until you find one that suits you best.
- Avoid leaving the handle in the rower's hook when the device is not in use; otherwise, the cable will wear out more quickly.
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