How to use Rowing Machine – One of the most misused pieces of equipment in the gym

A couple of things to keep in mind when you do this. So when you enter this machine, the first thing you want to do is adjust your feet. You want the straps to be just over the midline of your shoelace as you tighten. And you want to make sure as you go back, the straps are tight. As you come back, you’re pushing with your heels, and you want to make sure that the straps aren’t coming loose. Unfortunately, sometimes I go to the gym and the straps are broken, or the feet are broken, and you’ll go back and you’ll end up just sliding back because none of this attaches. So that’s when you just have to find that good level of control and core strength.

So set yourself up first. Now two things to remember when you start to row is legs arms, arms legs.

Your arms should not bend until you reach all the way back

What you want to do is you grab your handle, you make sure that it’s set up at the proper resistance that you need it to be. When you start, a lot of people I notice will have a rounded back, like a cat, like you’re protecting something in an alley. What you want to do is make sure your chest is up, you’re squeezing that lower back end, keeping your core right, your arms are straight. Your arms should not bend until you reach all the way back. So what do I mean by legs arms, arms legs? Well, what I mean if you start with your legs, exploding back. As soon as this handle passes your knees is when your arms come into play.

A lot of times, I see people pulling on it first. You’re fighting your knees, you’re doing this. Or some people don’t even move. They just do this awkward motion.

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Keep arms about mid-section

So what you want to do, make sure your chest is up, your back is flat, arms are straight. You’re going to explode first with your legs, then your arms. Once your legs are straight, this weight should be where your knees are, arms explode back. As your arms come back, you want to make sure you’re keeping your elbows in. This thing comes about midsection, and we don’t want it up here by our face, we don’t want it down here by our belly button. Keep it here, about mid-section. Elbows are in, not flailing out, a weird chicken dance. Keep it in, right? Squeezing your shoulder blades together at the back.

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Legs, arms. Arms, legs

So as you come forward, we’re going to reverse that. So on our way back to our first starting motion, start with legs, go to arms. Now we’re going to reverse that – arms, then legs. So as we come forward, we’re going to come forward following this line that’s already created for us. Straightening your arms, making sure not to round your back, keeping your chest up. Coming here, as soon as this bar passes your knees is when your legs come into play. So legs, arms, arms, legs. And you just do that in a nice smooth motion. Now when you first start off, it might be a lot like driving a stick shift for the first time, doing something that’s multi-movement. Sometimes takes some thought, so do not be afraid to go nice and slow. Go slow. Legs, arms. Arms, legs.

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Keep in mind is I want to you stay somewhere in between noon and 10

As you come back, one thing I want you to keep in mind is I want to you stay somewhere in between noon and 10. I don’t want you going way back here, I don’t want you coming way forward up here. I want you to stay here, even as you come forward. See how my body, I’m not reaching? You don’t have to reach and touch the end of this. Come back, staying in between those two-time tables. As you come forward, keeping my body nice and tight.

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Start slow, nice warm-up, exploding back

Couple things also to keep in mind is the biggest part of this workout is from the explosion back. Coming forward is your rest. So a lot of people, a lot of times I see, even if they start to get the legs arms, arms legs right is they just stay here. And you’re just doing this. That doesn’t do much of anything, even keeping your body straight. What I want you to focus on is explosion back, control in. Right? So you’re going to explode back, pull. And then as you come in is when you get your breath. Now I’m going to work again. Coming back. So if you’re going for time, speed, whatever it is, that all comes from your explosion. So once again, legs, arms. Arms, legs. And you just find that fluid moment.

Start slow, nice warm-up, exploding back. Feel it in your heels right here. As you come back, squeezing your glutes, squeezing your core section. Coming forward. Make sure once you’re done, come in, set it down, shake your legs out. You’ve had a good workout.
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Will burn a few more calories

Now running, especially on a treadmill, will burn a few more calories than this, as far as cardio goes, as far as calorie burning. But in the long run, this will give you a full body workout; it’s a good way to cool down or even warm up, whether you’re going to do squats, pull-ups. Whatever you’re working out, this is a great way to warm up or cool down. Or even if you just need a good cardio work, it works out pretty much head to toe, good full body workout. You get to work on that lean muscle as well as build your cardiovascular system. And lean muscle is what helps burn fat when you’re at the rest, so that’s what we want to build. Especially if weight loss is your goal, or even if it is just endurance, this is a great way to do it, ’cause your muscles have to have endurance, as well as your lungs. So as you do it, even practice here and just make sure you keep control.

So just really a quick recap, make sure straps, halfway over your shoelaces. Tight and tight. Make sure knees are in; make sure your knees are inside, your arms are not flailing out. This is not proper either, I actually have no idea why people would do that. But make sure you’re inside here almost like an egg, and once again, legs, arms. Arms, legs. Find that fluid movement and get at it.

John Miller

I'm just a man who likes fitness, travel, and cars. The well-being of the human person in the family links closely to health. I want to give you a piece of advice, which if you follow it, will make you happy in life. You can begin, right now, to feel healthy! Start training! Why me? I'm a genuine exercise geek and love to teach individuals about their bodies and how to create a strong body.

1 Comment
  1. […] Because the time is flexible without having to be busy going to the office, we can manage our exercise time anytime and anywhere, even we can also do sports at home using Gym equipment such as rowing machines. […]

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