The act of rowing a craft through the water provides a full-body workout; when rowing, a rower uses her chest, shoulders, arms and back to pull the oars back, while pushing on the floor of the craft with her legs. Rowing machines are exercise devices designed to simulate these movements from the comfort of home or in a gym. Instead of oars and water, the device uses a handle attached to a cable and flywheel; as the user pulls on the cable, the flywheel provides the desired resistance.
Step 1
Mount the machine and sit on the sliding seat. Shift the seat forward until you are within reach of the rowing handle and resistance controls. Set the desired level of resistance; some models of rowing machine feature a control knob or flywheel damper, others come equipped with digital controls.
Step 2
Pull out any straps attached to the foot pedals. Insert your feet under the straps, then tighten the straps until your feet are snug against the pedals. Lean forward and use both hands to hold the rowing handle in an overhand grip.
Step 3
Keep your arms stretched out in front of you and bend your knees until the sliding seat moves forward. Slide forward until your shins are perpendicular to the ground; this position is known as the catch. Begin pushing against the pedals with your feet. Keep your head up and remain in a forward-leaning position.
Step 4
Continue pushing against the pedals until your legs near full-extension; this action is known as the drive. Begin to lean backward slightly and pull the handle toward the center of your torso. Keep your elbows pointed behind you; this position is known as the finish.
Step 5
Remain in a backward-leaning position and extend your arms in front of you. Pull the handle back to your torso. Repeat this motion as desired, until you are comfortable with the arms-only rowing motion.
Step 6
Extend your arms in front of you and lean forward; pull the handle back while simultaneously leaning backward. Repeat this motion as desired, until you are comfortable with the arms-and-body rowing motion.
Step 7
Extend your arms in front of you, lean forward, and bend your knees until you have returned to the starting position; this action is known as the recovery. Combine the catch, drive, finish and recovery into one fluid rowing motion.
Step 8
Continue rowing as desired, then dismount the machine. Allow the handle to hang to the side of the rowing machine. Use a dry wash cloth to wipe away any perspiration from the sliding seat.
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