How to Use the Rowing Machine

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In order to prevent injury when using a rowing machine, it's important to maintain good posture by rowing back into the sternum. Achieve great pull action for the upper body with a rowing machine with help from a fitness trainer in this free video on exercises and working out.

Part of the Video Series: Workout Routines
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Video Transcript

Hi, this is how to use a rowing machine. And this is one of those machines that used to be sort of a mystery in large gyms that I go into. I see people using them improperly all the time. So just a little rush course lesson and the best way and the most effective way to use a row, a rower and also to keep in mind preventing injury on this machine. Okay, first of all, you see I'm sit, I'm seated on a rower; I'll let you figure out, part it up for yourself. You want to grab the handle after you've adjusted your settings. Retention settings is just on the side of the rower here, depending on the rower. You can use whatever grip you'd like underhand or overhand; this gives you more of a bicep pull here. You got the same thing here which you're using more of your back without your biceps helping. Alright? Something else to keep in mind on a rower is posture. This is the most common mistake that I see people making. They're usually hunching; so when they come here, they do like this; okay; and once you've got there, it's a possible risk to shoulders, neck and traps, lower back, all kinds of things you put at risk when you're slouching like that. Okay. So, what I tell people to do as a, a cue is to make sure that when you row back that you row into your sternum. Make sure that you keep that row up at that level; so you're rowing straight back right into your sternum or solar plex. Now you find the row higher, depends on what you're trying to work because this machine is multi-purpose. Okay, you've got some great pull action going on for your upper body. Alright. Now what you want to keep in mind is to make sure that when you come back that the pull on your upper body is the last thing that you do. Another thing I see people doing is pulling here, before they even get back here. Okay. So here, there and once you got here, is a stretch on the hamstrings and then you use that torque to help pull back in the upper body. Okay. So let's see it in real time full speed. And you want to exhale a lot on the pull. Rowing is one of my favorite cardiovascular workouts and if you do it right, you can get some great results out of it. That's how to use a rowing machine.

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