How to Use a Rowing Machine

A rowing machine provides a cardio workout while adding muscle strength and endurance benefits. Using an indoor rowing machine offers a low impact, total body workout and gives you an additional exercise option for your workout routine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Rowing Machine
• Workout Clothes
• Optional Heart Rate Monitor

1. Sit upright and centered on the seat. Before you begin rowing, you want to be sure you are sitting comfortable on the seat and keep you back straight.

2. Strap you feet in. Make sure the straps are tight, but comfortable.

3. Program the machine. This will vary by machine. Some machines will have basic options and others will have displays that allow you to race with the computer.

4. Grab the handle. Your grip should be firm, but not too tight. You will use an overhand, palms down group. However, you can change your grip position during the workout to work different muscle groups.

5. 
   The Catch

   First position. When you start to row and move forward, this is called the catch. Keep your knees bent, back straight and slightly forward.

6. 
   Power Stroke

   Second position. As you push back from the catch position, you are in the power stroke. You will lean slightly back and begin to straighten your legs. Bring your hands toward your stomach.

7. 
   The Recovery

   Last position. Recovery is when your will straighten your arms and move forward again, bending your knees to prepare for next row. You will now be back on the catch position. Begin again.

8. Start your warm up. It is important to warm up the body before any exercise, a rowing machine is no different. Row at a slow pace for 2 or 3 minutes before you begin your workout.

9. Start rowing. Once you warm up, begin to exercise. Start slow and use the rowing machine for at least 20 minutes to get a effective workout, depending on your fitness level.

Tips & Warnings

• Use gloves to prevent blisters on your hands.
• Use both arms and legs to get a full body workout.
• Consult a physician before beginning any new exercise.
• Do not use the rowing machine if you have back problems.
• Do not lean too far back in the power stroke or too far forward in the catch position.

Resources

• Look here for training tips , rowing challenges, and competitions

[katearquette]

on 2/27/2009 Great article! I am a gym rat, and my gym FINALLY got a rowing machine. I am so anxious to try it, but I don't want to look like a fool the first time! ;) Thanks 5*, recommend and a favorite!

[StacyP]

on 1/17/2009 The rowing machine at the gym was my favorite piece of equipment. It's awesome for getting muscle definition! I'm slowly saving up to buy one for my home gym.

[ScarlettOHairy]

on 1/14/2009 Great, detailed article on using a rowing machine. I've done this in the past and it is always a great workout! 5*

[lauriemily]

on 1/10/2009 Rowing machines offer a great workout. Thanks for the article.

[QueenofMisc]

on 12/30/2008 It kind of reminds me of a pilates machine. Sounds like a great workout! Good article.