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January 10 2018

indoorrowingmachine
2497 dd7e 500

The Right Technique For Using A Rowing Machine

A rowing machine is one of the most effective pieces of exercise equipment for working out large muscle groups in the lower body, the core, the arms, and the back. In fact, a rowing machine workout can not only help build muscle, but it can also build stamina, increase metabolism, and promote weight loss, burning calories at the rate of 600 per hour. However, to get the most out of a workout, it's important to use the correct technique.

The Starting Position

Sit on the sliding seat and place the feet in the heel cups, and then tighten the straps across the middle of the shoe. Scoot in until calves are vertical (but no further forward) and reach as far forward as possible to grasp the rowing handle. It's okay if the heels lift up at this point.

The Pull

Although the movement of rowing involves pulling the handle toward the upper body, the initial power is exerted in the glutes and quadriceps. The move starts by pressing the legs forward and leaning back, adding the arm pull at the end. The hands should move in a straight line from the flywheel of the rowing machine to the sternum. When making the pull, make sure that the core muscles are engaged so that the lower back is protected.

The Finishing Position

At the end of the pull, the upper body is leaning back just beyond a right angle. The back is flat, the legs are extended, the shoulders are dropped, and the wrists are flat. The hands and wrists should be relaxed, and the core muscles should be supporting the back.

The Return

To return to the starting position and commence the second stroke, push the hands outward until they are straight, then lean forward at the hips. Let the knees bend gradually as the seat moves forward. Make sure that the shins are vertical before pushing with the legs.

Common Mistakes

One of the most common mistakes people make when doing this exercise is using the wrong muscles at the wrong time. For example, some people pull with their torso rather than letting the legs do the work, while some execute the pull too soon, relying on upper arm and upper back strength. Another common error is letting the back curve over the hips, but this position is inefficient and makes it hard for the lower body muscles to work as they should.

Choosing A Machine


Many gyms feature a rowing machine, but some people prefer to buy a top rated rowing machine, like the JTX Freedom Rower, to use at home. The JTX Freedom Air Rowing Machine offers 16 levels of resistance and 8 workout programs.

Don't be the product, buy the product!

Schweinderl