Rowing Machine

• With the seat forward, begin by holding the handle in both hands and your arms straight out in front.
• Keeping your arms straight and your upper body stabilized, push through your legs into the foot pads, driving the seat backward.
• Once your legs are fully extended, pull the handle to your upper abdominal area as you lean back slightly. This is now the finish position.
• Without rushing. Straighten your arms and lean forward from the hips, moving the handle toward the flywheel. Slide the seat forward until your shins are vertical and you have a slight forward bend. This is now the catch position.
• In a fluid and smooth movement begin your next stroke.

Rowing Machine Thecnique

• Do not slouch forward or lean backward excessively.
• Keep a light grip on the handle; avoid a tight grip.
• Never twist the chain or pull it from side to side. Pull straight back with both hands.
• Use both hands to row. Never row with only one hand.
• Avoid bending your wrists or sticking your elbows out to the sides.

• The rowing machine is a full-body exercise that works all major muscle groups, providing both strength development and cardiovascular benefits. Rowing is helpful aerobically because it forces your body to make repetitive rowing motions. Exercising in your training zone several times a week will strengthen your heart and lungs, as well as lowering your risk of chronic health problems related to excess weight and/or a sedentary lifestyle.
• Rowing machine is a non-impact activity and less stressful on the joints than other impact activities. It uses both upper and lower body muscles, so it’s an effective and efficient calorie burner. Exercising regularly will help you burn calories and support your weight loss goals.
• Rowing has many benefits, including helping you build endurance, strengthen your body, work core muscles, and improve posture. It’s a uniquely challenging, dynamic exercise that helps create a baseline of strength and endurance.