Rowing Machine

cardio / compound

Beginner

Get Started With Rowing Machine

1
Before you begin, adjust the foot pedals, seat, and handle so that you can comfortably reach the handle while seated and your feet are securely fastened in the pedals.
2
Seat yourself on the machine. Make sure that your back is straight and that you’re sitting up straight.
3
Place your hands on the handle and engage your core.
4
Begin with a slow, steady rowing motion. Push your legs back, keeping them straight.
5
As you pull the handle towards your chest, lean slightly back and engage your core.
6
Extend your arms out until your elbows are straight and repeat the motion.
7
Keep your breathing steady and your movements controlled.