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Rowing, Stationary

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Exercise Data

Type: Cardio
Main Muscle Worked: Quadriceps
Other Muscles: Biceps, Calves, Glutes, Hamstrings, Lower Back, Middle Back
Equipment: Machine
Mechanics Type: N/A
Level: Intermediate
Location:
Sport: No
Force: N/A
Your Rating: 


8.8

Out of 10

Excellent

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Rowing, Stationary Guide

Main Muscle: Quadriceps

  1. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
  2. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
  3. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.



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  • Reviews & Tips
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of people found this review helpful

Review: Rowing, Stationary

Exercise Rating
9/10

Aug 25, 2014 3:22 PM: Great form of cardio, I like to do 5-10 min as a warmup for back and/or leg days.



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of people found this review helpful

Review: Rowing, Stationary

Exercise Rating
8/10

Jul 23, 2014 2:16 PM: I played the fish game for 4 mins as my warm up.



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of people found this review helpful

Review: Rowing, Stationary

Exercise Rating
10/10

Feb 20, 2014 9:00 PM: Great cardio! Love rowing!



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of people found this review helpful

Review: Rowing, Stationary

Exercise Rating
10/10

Oct 26, 2013 9:06 AM: my favourite cardio



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of people found this tip helpful

Tip: Rowing, Stationary

Exercise Rating
10/10

Sep 20, 2013 12:24 AM: As an exercise rowing is phenomenal.

As demonstrated this is completely incorrect and the person rowing is totally flippin' clueless how to do it. Go to:

http://www.concept2.com/indoor-rowers/training/technique-videos

And watch how to do it right.

Seriously,...+See More



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Tip: Rowing, Stationary

Exercise Rating
9/10

Sep 12, 2013 8:10 PM: Do NOT follow the video instructions, find a better video on youtube like the one stated below by lewisz109. With good form, this is the best cardio exercise I know of, although personally I hate training on ergs.



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Tip: Rowing, Stationary

Exercise Rating
10/10

Aug 25, 2013 9:34 PM: spm = stroke per minute
experts claim you don't get more intensity by going for higher spm. instead, focus on a full hard pull through the legs-back-arms, pause and return - resting on the return. You tube video by Concept 2 is of a young lady rowing at a sub 2:00 min per 500 meter pace with...+See More



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of people found this review helpful

Review: Rowing, Stationary

Exercise Rating
10/10

Jun 16, 2013 8:10 PM: This is an unbeatable cardiovascular exercise; for effectiveness, low impact, accessibility, and ease of use, there is no exercise that comes close.



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Tip: Rowing, Stationary

Exercise Rating
N/A

Dec 29, 2012 6:04 AM: sorry but the guy who's demonstrating this has completely wrong form. and this is coming from an actual rower who trains with rowing machines regularly. http://www.youtube.com/watch?v=eqVmMd7FdAA this is a video that shows proper form, so if you want to use these machines the way they were intended...+See More



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Tip: Rowing, Stationary

Exercise Rating
9/10

Nov 24, 2012 4:07 PM: Great addition to the cardio workouts.



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