The rowing machine may be the most underused piece of equipment at your local gym. Rowing is a great form of cardiovascular exercise involving the muscles of the core, arms, legs and back. Rowing is low impact and can be a challenging cardiovascular workout for a variety of fitness levels. Using the rowing machine effectively is easy and requires minimal skill.
Step 1
Sit on the seat and strap your feet into the foot pads. Some rowing machines offer an adjustment that allows you to slide the foot pad upward. Ensure that the strap adjusts comfortably across the middle of your foot.
Step 2
Grasp the handles using an overhand grip, but keeping the wrists neutral.
Step 3
Extend your arms straight toward the flywheel. Slide forward on the seat until your shins are vertical. This is called the catch position.
Step 4
Begin the drive position by beginning to extend your legs and pushing off the foot pads. Maintain a tight core. Gradually lean back and continue pulling with the arms while keeping the elbows close to the body.
Step 5
Extend your legs, pulling from the hips, and lean back slightly. Your arms should be at your sides with the handle at your abdomen. You are now in finish position.
Step 6
Lean forward from the hips, straighten your arms and bend your knees. Slide forward to assume recovery position. You are now ready for the next stroke.
Tips and Warnings
- Keep your elbows in close proximity to your body. Initiate movement from the hips. Move your pelvis and back as one unit. Use the power of your legs. Inhale as you slide forward, exhale as you push off the foot pads.
- Never round the back. Don’t hyperextend the knees. Avoid jerky movements.
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