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.