What Is the Proper Way to Use a Rowing Machine?

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The proper way to use a rowing machine as a beginner is to sit up straight, have the knees slightly bent, keep the shoulders back, pay attention to breathing and do 15 to 20 repetitions at a low weight. Use a rowing machine to its full capacity with advice from an AFAA-certified personal trainer in this free video on workouts.

Part of the Video Series: Workout & Exercise Tips
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Video Transcript

Hey, my name is Shaun, and I'm here at the Wilmington Boxing and Fitness Center today to show you the proper way to use the rowing machine. Here I am at the seated rowing machine, and this exercise here, just like your lat pull down, is going to work your rhomboids, your upper back, your lats, and your traps. And in doing this machine you want to sit flat, straight up, you want your knees bent a little bit, and you want the weight, the weight that's comfortable for you starting out. You want to start out doing fifteen to twenty repetitions starting out as a beginner, but if you're more advanced you can go down to eight to ten reps at a higher weight. So, for someone beginning, start up with your feet nice and flat, legs bent a little bit, shoulders back, looking forward, back straight, and you want to pull it into your stomach, squeezing your shoulder blades together. And one of the key emphasis, make sure that you're breathing. That's number one, and make sure that your back is straight, because you don't want to be leaning over doing one of these numbers, because your not benefiting from doing that. So, this is the proper way to use the rowing machine.


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