How to use a rowing machine

Rowing is one of the best all round exercise’s for your legs, bum and arms, a rowing machine will provide a complete cardiovascular workout making sure you exercise your thighs (quads), biceps (arms), Glute (bottom).

Most people who try to use a rowing machines for the first time, tend to give up very quickly. First time users of rowing machines tend to hurtle up and down for five to ten minutes before their  arms or sore back starts to ache  prompting them to give up completely .

This is not because it is a particularly strenuous movement, but because most people do not sit properly on the machine.

Here is our guide to using a rowing machine correctly.

ONE: THE CATCH

Sit on the seat and strap your feet in tightly. Concentrate on trying to keep your back flat, then take the bar, so the chain is pulled out at a horizontal level with your arms stretched out. Move forward on the slide, until your knees are bent with your shins vertical. A common mistake when using a rowing machine is to over-stretch the arms and lean too far forward, which can result in a slipped disc. Also, over-scrunching the knees will put too much pressure on the underside of the joint, causing you to burn out within minutes.

TWO: THE SLIDE

Flatten your wrists and with your arms stretched out ahead, gently push backwards until your knees are only slightly bent. It is only at this moment that you should draw your arms toward you and over your knees. Pulling the bar up before this will cause you to lean back and make one smooth movement into a series of jerks. The back should slowly come upright as you move backwards, but you should not end up leaning right back. Leaning back too far can, when repeated at speed, puts huge strain on the lower back and abdominal muscles. Also check that as you bring your arms towards your chest, you keep your elbows tucked in.

THREE: THE RECOVERY

Before you start to move forwards again, let your hands, still holding the bar at chest level, move forwards. Only when they are over the knees should you start to move forwards. The most important thing of all is not to rush back up the slide into the crouch position. In fact, it should take you twice as long to move forward up the slide when the chain is slack, than when you are moving back and pulling the bar. This is just one stroke on a rowing machine. Try not to rush back and forth, but instead aim for 25 strokes per minute. About 80 pc of the power should come from the legs, not the arms. Also, always warm up for at least ten minutes, first with just your arms pulling backwards and forwards, and extending this to a half-slide movement and then three-quarter-slide movement.

For more information on buying quality commercial rowing machines for home use please click here.