Select Page

Rowing machines are very useful as workout tools when used properly. Rowing machines allow you to strengthen your core, legs, arm, and back muscles;  however, in order to have an effective workout, you need to use the rowing machine correctly. Moving your body in the correct sequence is vital for a successful and safe workout on a rowing machine.

Rowing machines are very useful as workout tools when used properly. Rowing machines allow you to strengthen your core, legs, arm, and back muscles;  however, in order to have an effective workout, you need to use the rowing machine correctly.  Moving your body in the correct sequence is vital for a successful and safe workout on a rowing machine.

1. Beginning the Rowing Movement

Lock your feet into the straps. Before you begin, make sure your feet are secured to the foot plate. To do so, use the straps provided on the machine. Pull the straps across the top of your foot. Secure them until they’re tight to the point your feet do not slide around on the foot plate.

2. Get into the starting position

The starting position for rowing is known as “the catch.”  To get into the catch, bend your knees until your body is near the handle at the front of the machine.  Grab the handle securely with both hands. Make sure your back is straight. Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.

Tip: Hinge forward at the hips so the torso is tilted in a forward leaning position over your legs. Keep your back as straight as you can.

3. Push off the foot plate with your leg muscles.
When using a rowing machine, you’re moving one body part at a time – start with the legs.  When you push off the foot plate, you will be using your quads and glutes to extend your legs:

  • Do not make the mistake of using your full-body all at once during this exercise. Rowing properly means you are progressing from using your legs, then your core, then your arms in succession – not all at once in a single full-body move.
  • The muscles used for a rowing machine should be 60% legs, 20% core, and 20% arms/shoulders.
  • Keep your arms and torso in the original position.
  •  

4. Lean back into a 45 degree angle.
Once your legs are straightened out, use your core and hamstrings to lean back to a roughly 45 degree angle, keeping your spine straight.

Note: Your core muscles keep the pelvis and upper torso locked together — this will stabilize your back, preventing movement along the spine which could lead to injury.

Stay in touch

Subscribe to our newsletter to receive exclusive offers and the latest news on our products and services.

Connect with us

Follow us on Social Media to receive our latest updates.

 

Copyright © 2019 GHC Nation. All rights reserved.