Rowing machine provides excellent aerobic work out while it also helps you to shed weight, strengthen your entire body and remain fit. Fitness exercises involving rowing machines give a complete work out to the entire body including shoulders, abdomen, thighs and legs. While doing rowing exercise your upper body gets 40 percent benefit of your work out while your lower body including your waist gets the maximum benefit. This is why, many of athletes and professional rowers acquire great shape and stamina by the regular work outs on rowing machines.

If you are going to use rowing machine for the first time, you may need to know all the basic features of your rowing machine before you get used to it. To get the maximum benefits from rowing machines, you should know the right stroke technique as well as other rowing exercises that include some warming up exercises to begin with.

Before you use a rowing machine, you need to make sure that its foot straps have been adjusted to your comfortable level. After sitting on the seat, with your heel firmly resting on the foot pedal, strap your feet.

If you are a beginner, do not set the resistance or tension on your rowing machine at a higher level. This will put undue stress and strain on your muscles and can be harmful and can eventually disturb your training routine. Gradually increase the resistances of rower, once you start get used to the machine and you feel your strength and stamina have improved.

Hold the rowing grip firmly but do not hold it too tight. Now, get your arms extended while keeping your wrists straight. Usually, overhand grip can be easier for the most beginners, however, you may also use underhand grip alternatively during long rowing sessions.

1. Starting position or the Catch
2. Middle position or the Drive
3. Ending position or the Recovery

The Catch

Courtesy: Concept 2

In the Catch position, you keep your knees bent and go forward until your shins become upright and vertical so that they are close to your chest. With your head is still up, lean forward slightly towards the hips.

The Drive

Courtesy: Concept 2

Here is the proper technique that you have to follow during the drive postion: Extend your legs while pushing off against the foot pedals. Exhale slowly and deeply as you make full extension with your hands reaching the upper part of your abdomen. At the final position, you would lean back slightly with your knees fully stretched.

The Recovery

During the start of the recovery phase, with your legs flat, lean back slightly. Make sure that your forearms are horizontal.

The knees should bend slowly and reach the start position without any jerk movement.

• Do not strain your back while pushing foot pedals. For instance, leaning too forward or leaning too back may hurt your back when your technique goes wrong.
• Do not make jerky movements. This can affect your wrists.
• During the drive phase, use the power of your legs and abdomen for extension.
• Do not strain yourself during the first few days by setting too high level of tension on rowing machine or rowing too long. When you begin, start from 15 minutes and gradually increase the duration.
• If needed, get assistance from a trainer if you experience difficulties.