Master the Row Machine | Exercises for Beginners

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In addition to its fun, exercising with a rowing machine also has several benefits, which include improving your cardiovascular fitness as well as bodybuilding.

One of the main advantages of this row machine exercise is the improvement of the physical condition of the body. And it is evident that this result is not obtained by chance. Hence, many are satisfied with the significant contribution of the row machine.

 

Benefits of Using a Row Machine

1. Accessibility in a room at home
2. Bodybuilding device that delivers results and can help tone up to 90% of your muscles; arms, forearms, back muscles, abdominals, shoulders, and lumbar as they are in full action while exercising on a row machine.
3. Safe for almost everyone (as long as you follow basic guidelines)
4. Cardio improvement and increased circulation
5. Effective weight loss and fat burn
6. Relieves stress

 

 1. The Cardio Row- Rowing Machine Exercise #1 (Start Here)

Nothing beats sneaking a cardio workout in through a full-body workout on such a seemingly simple device. This a perfect example of why everyone should include a rowing machine into their normal routine.

Keep in mind that your form is everything (for all of these exercises). The last thing you want to do is hurt yourself. Adopt the best positions and most appropriate row exercises to get the most results. Master this one first, before moving on the next ones.

Step by Step:

1.  When you put your feet on the straps of the device, your legs should be bent at a 90-degree angle.
2.  Think about simulating a paddling movement. The drawing phase must be done with more force
3.  Always start with your legs under control. Extend them out to a 170 degrees
4. Pull the rudder (handle) by deploying a good amount of your energy (increase resistance as needed), retracting shoulders and keeping your neck in a neutral spine position for the best form
5.  Return the handle to the stagnant position in a more controlled and relaxed way.
6. Bring your legs back into the 90-degree position.
7.  Repeat this for 3 to 5 minutes Keeping an even pace. Increase sets as you progress

But also remember that the primary aim of this exercise is to work the entirety of the body’s muscles, particularly those of the arm, forearm, and prepare the body to resist the increased pace as exercise expands.

 

2. The Back Burner Row- Row Machine Exercise #2

Who doesn’t want to have a nice back when they take their shirt off? Do this to get those toned back muscles you always dreamed of:

Keeping a straight back is highly recommended for the smooth running of your rowing. During the exercise, avoid bowing and waving your back. Make sure your shoulders are lined up with your pelvis.

Step by Step:

1. Just like the first exercise, think about simulating a paddling movement but this time flex your back muscles.
2. As usual start by getting your legs to about a 170 Degree angle- with control
3. Pull the rudder by deploying a good amount of your energy (increase resistance as needed), retracting shoulders and keeping your back muscles clenched
4. Release your muscle tension (Not the handle) as you return the rudder to the stagnant position in a more controlled and relaxed way.
5. Repeat this for 3 minutes Keeping an even pace. Increase sets as you progress

3. Endurance Rowing Exercise

If you hate running but want to improve endurance. There is nothing better than a full-body workout to max out your cardio performance.

You also achieve better blood circulation and obviously reduce your chances for cardiovascular disease and diabetes.

For this exercise, keep the resistance low.  You are going for reps/time rather than extreme muscle growth.

Step by Step:

1. Focus on your form and also your rhythm with this exercise. try to go at a rate of 22 to 24 strokes per minute.
2. Again, legs first then Pull the rudder (handle) by deploying a good amount of your energy (increase resistance as needed), retracting shoulders and keeping your neck in a neutral spine position for the best form
3.  Return the handle to the stagnant position in a more controlled and relaxed way.
4.  Repeat this for 3 to 5 minutes Keeping an even pace. Increase sets as you progress

 

4. The Bodybuilding Row- Rowing Exercise for Volume

As we know, the row machine is a powerful device that gives us the opportunity to workout almost 90% of our muscles.

The main difference between this exercise and the others is the sheer amount of weight/resistance you use as well as the force behind the row. Pick one that really pushes you but does not cause you to break form. AGAIN form is everything. Just like the first:

Step by Step:

1. When you put your feet on the straps of the device, your legs should be bent at a 90-degree angle.
2.  Think about simulating a paddling movement. The drawing phase must be done with more force
3. Always start with your legs- with control, Extend them out to 180 degrees
4. Pull the rudder (handle) by deploying a good amount of your energy, retracting shoulders, intensely flexing arm muscles and keeping your neck in a neutral spine position for the best form
5.  Return the handle to the stagnant position in a more controlled and relaxed way.
6.  Repeat this for 3 minutes Keeping an even pace. Increase sets as you progress

And again, the more times you do the exercise, gradually you will increase the pace.

 

Weight Loss Exercise With A Row Machine

For the sake of our physique and healthy, the row machine exercise plays a significant role, most especially for men and women who want to reduce their weight.

Many practice rowing to improve their shape or figure, and there is no doubt that regular bodybuilding promotes the aesthetics of the body, especially for beginners.

If you incorporate a rowing exercise into your routine (2 or 3 times a week), you will likely start to see a difference– first in your back (saddlebag fat masses will start to disappear) as well as your overall body fat.

 

Row Machine Products you May Be Interested In:

 

Conclusion

This device is a very convenient and easy way to keep your body in good shape and maintain the best physique.

This kind of workout gives you the opportunity to perform cardio while building multiple muscles at the same time. Combined with a healthy diet, it will help you to lose weight and tone muscles. By rowing regularly, you spend energy, as applicable to other endurance exercises, such as running, swimming, rollerblading, or cycling.

If you don’t have a row machine yet Click Here to get a high-quality one.

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