Rowing - Exercise

Rowing Position

Sit on the rower so your back is vertical and your pelvis is slightly tilted upwards. The knees should be bent slightly and your feet securely locked into whatever fastener they have on that particular rowing machine.

Action

Push out with your legs by extending your knees, hips and back. Once your knees reach halfway extended your back should still be straight and your elbows just slightly bent, and it is at this point you would start to pull with your arms. When you pull the rower with your arms you want to pull towards the midline of your torso. The full motion is considered finished when your knees are fully extended and your back is slightly past perpendicular and the handle is touching your chest. After you have completed a full motion you would return to the starting position by bending your knees and allowing your torso and arms to extend forward.

Things to Avoid

• rounding your back

• lateral movement of the spine (side to side movement)

• locking of you knees

• lateral movement of the knees

Muscles Worked

• Biceps

• Latissimus dorsi

• erector spinae

• trapezius

• rhomboids

• rectus femoris

• vastus lateralis

• vastus intermedius

• vastus medialis