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Step 1
When you first get on a rowing machine it is important that you adjust the resistance offered by the rower to a level that suits you. The level of resistance affects how hard the rower is to pull. Beginners should begin with little resistance, while those with more experience can provide themselves with a more intense workout by adding resistance.
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Step 2
After you have adjusted your resistance it is time to secure your feet into the foot pedals. Make sure that the straps are properly adjusted to securely hold your feet in place. While you may be tempted to skip this step, it allows you to really build your leg muscles as you push off the foot pedals while rowing.
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Step 3
Begin rowing by going towards the front of the rower. This is the initial, first step in rowing. Your knees should come toward your chest as you move forward. Your elbows should be bent. Your back should not be arched over, instead keeping it straight.
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Step 4
Using your legs push off the foot pedals and move backward toward the end of the rower. As you do this, pull the handle of the rower in toward your abdominal muscles. Ensure that you keep your back straight during this step to avoid any strain. Your legs should be almost straight, while your elbows remain bent with hands tucked into your abdominals when you reach the back end of the rowing machine.
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Step 5
Return to the front of the rower. Bend your knees and straighten your arms as you slide to the front. Again make sure that your back is straight and not arched over. Go back to step 3 and repeat the process until you have rowed for twenty minutes or more.
