According to Worldrowing.com, the history of the indoor rowing machine goes back to the 1950s. Competitive rowers trained using indoor rowers to prepare for the sport. It wasn't until the 1980s that the machine developed into the lighter, more sophisticated model found in health clubs today. The rowing machine provides a low-impact cardiovascular workout for the entire body. It works all major muscle groups and is easily adjustable for a variety fitness levels.
Step 1
Sit on the rowing machine seat. Place your feet in the straps. Adjust the foot rest so that the strap fits snugly across mid-foot.
Step 2
Adjust the resistance to a level that allows for smooth, comfortable rowing.
Step 3
Grasp the handles. Lean forward from the hips with the arms straight and the shins nearly vertical.
Step 4
Press with your legs while gradually leaning back. Pull with your arms and bring the elbows back while keeping them alongside the body.
Step 5
Complete the movement by straightening your legs. Keep your arms bent with elbows back, and bring the rowing handle toward your abdomen.
Step 6
Straighten your arms while leaning forward from the hips. Bend the knees and slide forward. Prepare for the next stroke.
Tips and Warnings
- The proper grip on rowing machine handles is firm and relaxed. Keep resistance at a level that allows you to row smoothly.
- Avoid strain on your back by using your legs and hips in addition to your arms during rowing action. Use slow and controlled movements. Avoid rounding the back. Individuals with back pain should avoid use of rowing machines.
Things You'll Need
- Rowing machine
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