Learn to Row 

Discover What Rowing Can Do For You.
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Rowing is, hands down, one of the most effective forms of cardiovascular exercise that one can do at most gyms. Better yet, because it requires full use of most large muscles, this makes rowing the most effective way to burn calories. Knowing how to row with good form will not only make your workouts more productive, but also reduce the risk of injury.

From Finish to Recovery

1. The Finish: Upper body is leaning back slightly, using good support from the core muscles. Legs are extended and handle is held lightly below your ribs. Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

2. The Recovery: Extend your arms until they straighten before leaning from the hips towards the flywheel. Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail. For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

3. The Catch: Arms are straight; head is neutral; shoulders are level and not hunched. Upper body is leaning forward from the hips with the shoulders in front of the hips. Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular. Heels may lift as needed.

4. The Drive: The Drive is the fun part, when it comes to rowing. This is the part of the stroke when you get to show off the power in your legs and upperbody.

Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull. Hands move in a straight line to and from the flywheel. Shoulders remain low and relaxed.