How to Row Correctly on a Rowing Machine

Keep your shoulders back to maintain proper rowing form.
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If the treadmill doesn't float your boat, check out the rowing machine for a powerful calorie burn, as well as a leg, arm and core workout. says using rowing machine can burn 438 calories in an hour when used properly by a 160-pound person, but proper form is key to getting the most out of your rowing time. Hear your mom's voice in your head telling you to sit up straight while you row.

Step 1

Sit with your tush firmly on the rowing seat and strap your feet in the stirrups.

Step 2

Lean forward and grab the rowing bar, bending your knees so that your shins are perpendicular to the floor. Keep your knees straight up inside your arms. Lean back slightly so your shoulders are back and your spine is straight. Hold your arms extended in front of you.

Step 3

Push back through your heels and straighten your knees, keeping your arms straight.

Step 4

Pull your arms back so your elbows are bent behind you and your hands almost touch your body once you've reached the top of the row, meaning when your legs are straight. Keep your back straight and your shoulders back throughout the movement.

Step 5

Allow your arms to straighten in front of you as you bend your knees to start your second rowing repetition.

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