01Setting Up

  • Adjust the seat height so that your knees are slightly bent when your feet are on the footrests.
  • Ensure that the footrests are secure and your feet are firmly strapped in.
  • Hold the handle with an overhand grip, making sure your wrists are straight and aligned with your forearms.
  • Sit up straight with your shoulders relaxed and your core engaged.

02Warm-up Routine

  • Start with a few minutes of light pedaling to warm up your muscles.
  • Gradually increase the intensity by rowing at a moderate pace.
  • Focus on proper form and technique during the warm-up to prepare your body for the main workout.
  • Listen to your body and adjust the intensity as needed.

03Rowing Stroke Technique

  • Start with the catch position: arms extended, back straight, and knees slightly bent.
  • Drive with your legs while maintaining a strong core and arms extended.
  • As your legs straighten, lean back slightly and pull the handle towards your chest.
  • Finish the stroke by leaning forward, extending your arms, and allowing the seat to roll forward.
  • Repeat this sequence in a smooth and controlled manner, focusing on the coordination of your legs, core, and arms.

04Monitoring Your Progress

  • Use a rowing machine with a monitor to track your distance, time, and pace.
  • Set goals and challenge yourself to improve your performance.
  • Monitor your heart rate to ensure you're working within your target heart rate zone.
  • Keep a log of your workouts to track your progress over time.

Conclusion

Sitting rowing is a versatile exercise that offers a full-body workout. By following the steps and techniques outlined in this article, you can make the most of your sitting rowing sessions and enjoy the numerous health benefits it provides.

MethodsDetails
1Set up the seat height, footrests, grip, and posture.
2Warm-up with light pedaling, gradually increasing intensity.
3Master the rowing stroke technique, focusing on leg drive, core engagement, and coordination.
4Monitor your progress using a rowing machine monitor and set goals for improvement.
sitting rowing
low-impact exercise
rowing technique