How to Use a Rowing Machine Properly

Using a rowing machine is a good exercise option since it gives you a total body work out with one machine. In addition to building up your muscles, a rowing machine offers a cardiovascular work out, which is needed for heart health. In order to get the greatest amount of benefit from your rowing machine, you will need to ensure that you are using it properly. Following this guide will help you to learn the best techniques to get the most from your work out.

Things You'll Need

• Rowing machine

Instructions

1. Sit on the seat of the rowing machine.

2. Put your feet into the foot straps, adjusting them so that your feet are firmly held against the pedals. Your entire foot should rest along the foot pedal, including your heel. This will prevent you from using only your toes when you are rowing, which could cause injury.

3. Take the handle in both hands (or one hand on each if there are two handles) and slide the seat all the way forward so that your knees are up against your chest. This is the starting position.

4. Push back with your legs and pull on the handle with your arms until your legs are fully extended and you have pulled the handle up to your chest. This is the power stroke.

5. Return to the starting position by sliding back down until your knees are against your chest and the handle is all the way forward. This is the recovery step.

6. Repeat Steps 3 through 5 at a pace that allows you to breathe hard but still hold a conversation. For cardiovascular benefits, you should continue to row for at least 20 to 30 minutes.

Tips & Warnings

• Do not let children use a rowing machine.