You've seen it laying on the floor at the gym and you've also seen others get on and go, so should you workout on the rowing machine too? You may be a little intimidated by the rowing machine, but did you know that it is a great aerobic workout that targets the upper and lower body muscles?
Here are the DO's and DON'Ts of using a rowing machine to get you started:
- DO: Make sure that your heel is resting comfortably against the base of the foot pedal and that the strap is secured.
DON'T: Row barefoot. - DO: Set the resistance at low if you're a beginner.
DON'T: Row on high resistance until you've got form figured out. - DO: Sit up straight (your back should have a slight natural arch) and bend forward at the hips.
DON'T: Arch your back or hunch over your shoulders. - DO: Keep your elbows tucked close to your side.
DON'T: Allow your elbows to raise up as high as your shoulders. - DO: Alternate between overhand or underhand to decrease arm fatigue.
DON'T: Use one arm at any time. - DO: Push with your legs to minimize back strain.
DON'T: Use your back to pull the bar. - DO: Bend your arms as you pull on the bar until your elbows pass behind your torso and the handles are about an inch from your stomach.
DON'T: Bring your legs or arms to full extension. - DO: Use the rowing machine if your back is completely healthy.
DON'T: Use the rowing machine if you have a history of back problems.
I really like the rowing machine, largely because even if there are people waiting for the treadmills, the rower is rarely ever taken. I tend to switch up the hand grip to keep things interesting.