Rowing Technique and Training

Rowing training can provide an interesting change-up to your usual treadmill or cycle routine. With proper rowing technique, you can work nearly every muscle in your body, while getting a great aerobic workout.

You use your legs to push off, your abs and core to sit upright, and your arms and back to pull. If you're too macho to dedicate a full workout to the rowing machine, it can provide a great warm-up at the very least.

As with any exercise, proper form is essential. Here is a list of Rowing Machine Do's and Dont's brought to you by FitSugar:

Rowing Technique: Do's

• Use the straps to secure your feet in the pedals.
• Start on a low resistance until you feel comfortable with the proper form.
• Sit up straight with a natural arch in your back, bending forward at the hips.
• Keep your elbows tucked close to your sides.
• Ease arm fatigue by switching grips from overhand to underhand.
• Use your legs to help push away while pulling with your arms.
• Pull until the handles/bar are about an inch from your stomach and your elbows are slightly behind your torso.

Rowing Technique: Dont's

• Row barefoot.
• Try to row on a high resistance that forces you to use poor form.
• Hunch forward or slump your shoulders.
• Flare your elbows way out to the side.
• Use one arm.
• Use only your back or arms without assistance from your legs.
• Lock out your elbows or knees at any time throughout the exercise.

Rowing Training: Beginner's Guide Book

Are you more of a visual learner? No problem. This is a great and simple beginner's guide to rowing technique and training: "How To Use a Rowing Machine".

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