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How To Use A Rowing Machine

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When you go into a fitness club you probably look at all the exercise equipment and think that any of it will help get you in the shape right? You probably don’t give much thought to which one might be able to do the job better.

Well, let me tell you, a rowing machine (assuming the gym you go to has one, and most do!) is one of the best fitness machines you could possibly use. The issue is that most people don’t use it, because they’re intimidated by it and have no clue how to use it properly.

Educating yourself about how to use a rowing machine doesn’t have to be hard. These machines are a perfect way for you to work out, get in some good cardio and burn plenty of calories at the same time.

With all of these benefits you definitely want to learn how to use one and in this article we’re going to go through some simple steps to help you get started.

How to use a rowing machine made simple

The very first thing you’ll need to do is get comfortably seated, proper seating is a must to avoid any potential injuries.

Once you’ve gotten comfortable in the seat you need to make some adjustments. Make sure that the foot straps are adjusted so that your feet are secured firmly and that your heels are resting comfortably on the bases of the foot plates. If you intend to row for a long distance, you might need to take short breaks in the row to make sure the foot straps haven’t come loose. This is also a great time to take on board some water as well!

Now a lot of people reading this are complete newbies when it comes to rowing. In this case you need to make sure you set the rowing resistance to a level that you can handle. The lowest level is recommended in this case but after a few rows you will quickly find the right resistance for your workout.

Once you’ve gotten comfortable in the chair now you’ll need to make sure that you have a good grip on the rowing handle. What you’re looking for here is a firm but slightly relaxed grip. You don’t want your wrists to be too rigid, they need to have some flexibility.

The next thing you want to focus on is your technique. The technique is important if you want to be able to get through a workout without hurting yourself. Good form should be your focus in this regard and will prevent you from hurting your back. Also when you start rowing you need to make sure that you’re using the muscles located in your hips and legs. These should be doing the bulk of the work.

Now every time you do a stroke, right after you finish, make sure you don’t arch your back too much. Just sit up straight and lean forward using your hips. Elbows should be kept close to the body when you’re using the oars and you don’t want your arms to be ‘locked’. Have a slight bend at your elbows and try to make all movements as natural as possible.

Believe it or not it really is this simple to use a rowing machine, it just takes a little bit of practice.

Following these basic rules will help you adjust quickly to using any type of rowing machine.


Not too many people know about rowing machines and so many people are intimidated to use them that next time you’re in the gym you’ll probably find one with no-one on it! Why not give it a go?

Now that you have some basic information on how to use them you can give them a shot. If you need further help consider watching some instructional videos on YouTube or even getting help at a gym that offers them. Help is usually available because gym staff doesn’t want to risk anyone damaging expensive equipment.

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