16
S002104 Action Row Go
Exercise Phase
IMPORTANT:
Please note that during your workout the hydraulic piston may become hot. Please take
care and avoid touching this part of the rower until at least 30 minutes after your workout.
HOW TO ADJUST THE TENSION
To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row
bar.
To increase the resistance, turn the resistance control clockwise; to decrease the resistance, turn the
resistance control counterclockwise.
IMPORTANT:
To avoid damaging the resistance control, stop turning it when turning becomes
difficult.
ROWING
Sit on the seat, place your feet on the pedals. 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 slightly bent. Pull
the row bar until your hands are 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.
3.
The third phase is the FINISH. Your legs should be nearly straight.
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.
