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How to Row on a Rowing Machine
Rowing on a rowing machine is a great way to get a full body workout and improve your cardiovascular health. With the right technique and practice you'll soon be rowing like a pro. Here are some steps to help you get started.
Before You Begin
- Check your equipment – make sure the rowing machine is set up on a level, stable surface.
- Think safety first – warm up your muscles with a few minutes of light exercise before beginning your workout.
Ready, Set, Row
- Check your settings – adjust the foot plates, strap the feet in and adjust the seat height so that your legs are almost straight when the handles are pulled towards you.
- Position yourself – sit upright with your shoulders relaxed, back straight, abs engaged and arms slightly bent. Hold the handles with an overhand grip.
- Start the drive – push against the footplates and draw your arms toward you, extending your legs, while keeping your shoulder blades together and your back flat.
- Finish the stroke – just before the handle passes your stomach, pull your abs in and release your arms, bringing them back towards the start position.
- Start the recovery – slide the seat back to the starting position with your arms extending out to the front, and gently bend your knees.
- Repeat – once you're in the start position, begin the drive again and repeat.
Complete the Workout
Repeat the steps until you have completed your desired number of repetitions, then take a few minutes to cool down and stretch your muscles.