15
CORRECT ROWING EXERCISE GUIDE
Three phases of correct rowing exercise for muscle group training:
1. Drive (lower body muscle group training): Bend your knee and stretch your arms. Hold the
handle of the rowing machine with back straight up (Fig. 01).
2. Slide (Core muscle group training): Push back your body with your two legs and keep the
arms stretched (Fig. 02).
3. Finish (Upper body muscle group training): Lean your back with two legs stretched. Pull the
handle with flat wrists (Fig. 03).
4. Quadriceps femoris muscle training (Fig. 04).
5. Biceps brachii muscle training (Fig. 05).
6. Back and abdominal muscle group training (Fig. 06).
Fig. 01
Fig. 02
Fig. 03
Fig. 04
Fig. 05
Fig. 06
ADJUSTMENT
•
Adjusting the adjustable foot pad.
•
Adjust the adjustable foot pads on the front stabilizer and rear stabilizer as needed to level the
rower machine.
•
The rower machine should be leveled as prevention against wobbling or shaking during your
workout.
