23
ENG
Training Information
Rowing Movement – Arms Only
Step 1: Preparation
Make sure that your feet are in the optimum position, ie, that the shoe size is adjusted correctly and the foot
straps are tightened properly. Hold the rowing grip with both hands gripping over the bar.
Your hands should be approximately 20 cms apart
Step 2: Starting Position
Push yourself backwards on the seat as far as possible but keeping your knees still slightly bent.
Step 3:
Hold the rowing grip with your arms stretched out forwards at the same level as your solar plexus.
Step 4: End Position
Pull the rowing grip far enough towards you to touch your stomach pulling back your shoulders at the same
time.
CAUTION:
Your legs should remain in the starting position and not move at all.
Step 5: Return Back to the Starting Position
Allow the rowing grip to go forwards away from you until your arms are stretched out in front of you again.
