Proper Rowing Machine Technique
A rowing machine is an excellent addition to any home gym. As a matter of fact, they’ve seen a huge resurgence in popularity after being featured on the HBO show, “House of Cards,” and rightly so! The rowing machine offers the user a lot of versatility in that it provides a great cardio workout by working all of the large muscle groups. When monitored properly, you can adjust your distance, power, and speed to create a myriad of workouts. The key, however, is to use proper technique no matter how fast or slow you’re going.
Understand the Stroke
To the unexperienced eye, it may look as though 
someone using a rowing machine is firing his legs and arms at the same time, but that’s not really happening. In proper rowing technique, the pull is broken into three steps. You push with your legs first. You lean just slightly backwards at the hips second, so that your shoulders are just behind your pelvis. Then, finally, you pull your arms to your chest. You reverse the order of the same three motions to go back.
Sit Tall
Don’t let yourself get into the habit of hunching your back or neck when you row. Sit straight with a tall posture, almost as if you were keeping a planked back. This will activate your abdominal core and, believe it or not, keeps your shoulders relaxed. If you have a hard time keeping your head up, choose a focal point ahead of you and above the rowing machine, like a spot further away on the ceiling. Focusing on a point that is above you will prevent you from drooping your head and then ultimately your back.
The Seat Never Hits Your Feet
A lot of people tend to rush when using the rowing machine and as they slide forward they allow the seat to come so far up that it actually hits their heels. This is a no-no. Slow down enough to maintain control so that you don’t injure your body. If your initial pull stroke takes 1 second, your return/rest should take 2.
If you’re not sure about your rowing technique, ask your personal trainer or even ask one of the professionals at your local Push Pedal Pull store for a demo. Simple mistakes like pulling your arms too soon, looking down instead of up, or even starting on the wrong resistance level can make a huge difference to your overall form and results. The sooner you correct your technique, the sooner you’ll see a change in your workout!