How to Use a Rowing Machine

Overview

Indoor rowing machines provide an excellent alternative to weight-bearing aerobic exercise. Performed from a seated position, it greatly reduces the potential for injury to joints of the ankle, knees, hips and back. The row machine offers a total body aerobic workout. In addition to improving aerobic capacity, it also improves lower back strength and overall muscular endurance.

Step 1

Sit in rowing machine with your head upright and eyes looking straight in front of you. Fully extend your arms. Lean forward slightly at the hips, but do not round your back. From this position, flex your knees with the thighs just past parallel to the floor. Your lower leg should be vertical or perpendicular to the floor. The position is known as the "catch" position.

Step 2

Extend your hips and knees to full extension, forcefully. Focus on using the quadriceps, gluteals and the hip muscles to execute this move. Lean your torso back slightly, to a point where it is just past vertical to the floor. Do not overextend the upper body too far past vertical. Only when your legs have reached full extension should you involve your arms. With your legs fully extended, pull the handle into your abdomen, slightly below the rib cage. Pulling with the arms simultaneous to leg extension will fatigue the smaller muscle group of the arms quicker. The process of extending the legs and pulling the arm is the "drive" phase. The point where the legs are straight and the arms are bent at the elbows is considered the "finish."

Step 3

Return to the beginning position by extending your arms forward. Then, lean your torso--maintaining a straight back--from the hips. Once the handles pass your knees, flex your knees and slide forward until you return to the start position with the lower legs vertical. To maintain a smooth, coordinated flow, do not flex your knees before you pass them with the handles. Returning to the start position from the finish position is known as "the recovery." From this point you are ready to repeat the cycle.

Step 4

Open the vent wider to increase the resistance or close it to decrease it. Whichever resistance you choose, it should still allow for a rhythmic flow without undue strain or effort. If you're just starting out, aim for a moderate pace with a cadence of roughly 20 to 25 strokes per minute. More experienced rowers typically average cadences around 25 to 35 strokes per minute.