How to Do Rowing Stroke Exercises

Rowing provides a total body workout. This exercise works all of the major muscle groups with little impact on the joints. Most gyms are well equipped with rowing machines that are easy to operate. It's important to learn the correct stroke technique in order to gain the maximum benefit from this exercise.

Instructions

Difficulty: Moderate

1. Begin in the catch, or starting, position. Sit forward on the seat of the rowing machine. Place your heels as high on the footpads as possible. Have the straps of the footpads high over your shoe so that you can easily bend your feet as you push off.
2. Lean forward slightly. Reach forward with your arms fully extended. Arms and wrists must be straight. Bend your knees. Keep your shins as close to vertical as you can.
3. Start the drive back. Slowly rock your body back as you push hard with your legs. Straighten your legs as you slide back while pulling back with your arms. As you pull back, bend your arms at the elbows. Keep your wrists straight. Maintain an upright posture.
4. Pull the rowing handle into your abdomen. Lean back slightly at the end of the stroke. This is called the finish.
5. Straighten your arms as you lean forward slightly for the recovery. Shift your weight from back to front. Keep your shoulders slightly in front of you. Bend your knees as you slide forward to resume the catch position. Begin a new stroke.

Tips & Warnings

• Keep elbows close to the body. Keep shoulders and upper body loose and relaxed.
• Move your pelvis and back together from the hip joints. To keep the lower back strong, do not curl your spine or round your back.
• As with any exercise, stretch both before and after you row. If you have never rowed before, begin with a 3- to 5-minute workout. Take a short break and repeat the exercise up to four times. Gradually increase your workout.