How to Use a Rowing Machine

Rowing machines provide both cardio and weight-training workouts. Use a rowing machine as part of your exercise program to strengthen abs and tone leg, arm, and back muscles. Rowing machines are a great way to complete a total body work out and quick fitness program.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Rowing machine
• Towel
• Well-fitting exercise shoes

1. Set up the rowing machine. Wipe down the machine with your towel. Depending on your fitness level, begin with a low resistance setting. You can always increase the resistance during your rowing machine work out. Adjust the foot rest to a comfortable height and foot straps so that your feet are comfortably secured--not too tight and not too loose.

2. Prepare for the rowing exercise. Stretch and warm up a bit. Sit down, strap your feet in, and slide your seat towards the front of the machine. Grip the handle bar and pull towards you until you are sitting upright.

3. Use proper form. A rowing machine is supposed to simulate the movement you would use when rowing on the water. The bulk of the work will be performed by your legs. Push back with your legs, gripping the handle bar comfortably. As your legs push in the rowing machine, keep your back as straight as possible. As your back and arms move back while straightening your legs, they will pull the handle bar along with your body. Bring the handle bar to your chest, near the top of your abs. Do not straighten your legs too much--you should not lock your knees.

4. Return to starting position. After pulling the bar in to your chest, bend your knees and slide seat toward front of rowing machine, to your start position. Keep your back straight--do not lean forward. The handlebar will not return to its resting position on the rowing machine but should be kept at arms' length (do not overextend your arms and lock your elbows). If you lean forward, then you may strain your back as you push off again, as you will have to straighten your back to return to the proper form.

5. Repeat. Over and over. You can use a rowing machine for a certain period of time, to row a certain distance, to row at a certain pace per minute, or a combination of these items. Since you are using many muscle groups and getting an aerobic workout as well, start off slowly and build up your endurance.

6. Refine your form. If your rowing machine is near a mirror, watch your form. The movement should be fluid, and your back should remain relatively straight during both the push-off and return. See website in Resource section below for photographs of proper rowing machine form.

Tips & Warnings

• Wipe down your rowing machine before and after your workout, as a courtesy to others.
• Warm up and cool down on the rowing machine by rowing more slowly and/or reducing the resistance.
• Before beginning any exercise or fitness program, consult with your physician.
• If you are in pain or out of breath, stop rowing.

Resources

• Rowing machine proper form

[goodselfme]

on 2/15/2009 good post!

[kkelley89]

on 2/9/2009 They have one of these in my gym and I had never used it for. Good to know I had the right idea about it lol.