Tips for using a rowing machine
If you’ve never tried using a rowing machine, you’re missing the benefits of a full-body, cardiovascular workout that is also kind to your joints.
A Personal Training manager at the Burnsville Y suggests rowing a few times a week, for 30 minutes each cardiovascular- and strength-endurance session.
Rowing helps your whole body
Rowing can help your body’s functional movement, improve your posture, and work your:
- Arms
- Back
- Calves
- Core
- Legs
Tips for proper form and technique
Before jumping on a rowing machine, it’s important to learn the proper technique. Using incorrect form on a rowing machine can lead to back pain.
Here are tips for rowing:
- The order of events is important—first push with your legs, next lean back slightly, then pull your arms into your chest. Reverse the order for the second-half of the movement.
- Throughout the movement, be sure to sit up straight and don’t round your back.
- Each time you pull with your arms (or “row”), stretch your chest muscles and engage your upper/middle back muscles.
- During the pushing phase of the row (also known as the “drive”), use the power and strength from your legs to push against the desired resistance.
- Once you’re rowing, pay attention to the timing of your strokes—strive for 22-26 per minute.
Watch this video tutorial on using a rowing machine with correct form.