Use and Care Manual

15
USING THE ROWING MACHINE

READY YOUR BODY
Sit down on the rowing seat and place your feet under
the adjustable straps. Pull the
straps tight to secure your
feet to the pedals. Adjust the pedals if needed. Lean your
body slightly forward with your back straight and extend
your arms to grab the handle.

STEP 1
Use your legs to push your body back. Keep your arms
straight and grip the handle firmly.
 STEP 2
Begin to pull on the handle bar while bending your
elbows. As you pull with your arms, lean back slightly.
 STEP 3
Pull the bar to the area between your navel and lower
chest. Keep your elbows close to your body.
 RECOVER
To return to the starting position, extend your arms
first. Lean forward slightly while maintaining an
upright posture and tight core. Bend your knees to
slide the rowing seat back into the starting position.
CAUTION！
1. When returning to the starting position, make
sure to extend your arms first before bending
your knees.
2. Practice is encouraged since it might take some
time until your rowing form feels smooth.
3. During exercise, you should feel your hamstrings,
gluteus, dorsal, and biceps muscles being used.
4. When using rowing, please make sure the rope is
straight and not twisted.