NordicTrack NTEVRW10918.0, User Manual

Page: 12 / 28

12
HOW TO MOVE THE ROWER IN THE UNFOLDED
POSITION
Stand behind the
rower and lift the
rail (J) until the
rower will roll on
the wheels. Then,
carefully move
the rower to the
desired location,
and lower the rail
to the floor. Do
not hold or pull
on the console
when moving the rower.
HOW TO MOVE THE ROWER IN THE FOLDED
POSITION
See HOW TO FOLD AND STORE THE ROWER on
page 11, and fold the rower. Then, hold the frame
handle (K), place your foot on a stabilizer foot (R), and
tip the rower until it will roll on the wheels. Carefully
move the rower to the desired location, and then tip it
into the storage position. Do not hold or pull on the
console when moving the rower.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are directly
above your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
J
K
R