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The basic Rowing Stroke
1. Sit on the saddle and fasten your feet to the pedals using the Velcro straps, and take hold of
the rowing bar.
2. Take up the starting position, leaning forward with your arms straight and knees bent.
3. Push yourself backwards, straightening your back and legs at the same time.
4. Continue this movement until you are leaning slightly backwards, during this stage you
should bring your arms out of the side. Then return to the stage 2 and repeat.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit with your legs
straight, lean forward and grasp the handles. In a gradual and controlled manner lean back to
just past the upright position continuing to pull the handles towards your chest. Return to the
starting position and repeat.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out
stretched, bend your legs until you are grasping the rowing arm handles in the starting position.
Use your legs to push your body back while keeping your arms and back straight.
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