The body movements involved in rowing incorporate muscles in your arms, legs, back and abdomen, making a rowing machine an effective cardiovascular exercise. Choose a machine that is easy to use and provides smooth, consistent resistance when you pull on the handle. Test different models to find one that fits. For example, if you're tall, you'll need a machine that is big enough for you to extend your arms and legs fully while rowing.
Step 1
Sit down on the rowing machine. Adjust the display so you can see it clearly. Set the height of the foot pads so that they are comfortable.
Step 2
Place your feet on the foot pads, and strap them in securely. The fit should be tight enough to keep your feet stable, but not so tight that it is uncomfortable or cuts off circulation.
Step 3
Grasp the handle with your palms facing downward. Keep your arms straight and your abdominal muscles tight.
Step 4
Shift the seat underneath you so that your shoulders are aligned with it.
Step 5
Extend your legs fully to start the rowing motion, keeping your arms straight at first.
Step 6
Pull the handle when your legs reach full extension, so that your elbows go out to either side as you lean back slightly.
Step 7
Bend your knees to return to your initial position. Keep your knees close together so they rise between your straightening arms.
Step 8
Repeat the rowing motion.
Tips and Warnings
- If you are a beginner, perform just a few repetitions. Pay attention to your form and stop if you're having problems. As your form improves, complete more repetitions, but don't aim for speed. Pull on the handle as if you are pulling on an oar in the water, then return to the initial position slowly and begin again. If you have trouble achieving proper form, ask a personal trainer to demonstrate the exercise for you.
- If you have back problems, don't use a row machine unless your doctor approves. Vigorous rowing can exacerbate back pain and worsen injuries.
Member Comments