How to do rowing machine

Coach's Tips

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Start Position

1. Throughout the exercise, maintain a neutral position for both your neck and head.

2. Ensure your back remains straight and your arms do not extend too far.

3. Avoid using excessive weight to prevent injury.

4. Take necessary breaks to avoid overexertion.

Proper Form

1. Initiate with a strong motion by pushing with your legs and arms, leaning back a little as you extend your legs.

2. Keep your arms and back straight while pulling the handle towards your chest.

3. Push yourself back using your legs, extending them while slightly leaning forward.

4. As you straighten your arms and legs, return to your initial position.

Breathing Technique

1. Exhale while you push back with your legs.

2. Inhale as you draw the handle towards your chest.

3. Exhale as you extend your arms and legs back to the starting point.

Precautions

1. Sit down on the rowing machine seat and secure your feet onto the foot plates.

2. Grip the handlebars, ensuring your arms are straight.

3. Keep your back straight while maintaining a neutral position for your neck and head.