For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in.
Lock your feet into the straps. Before you begin, make sure your feet are secured to the foot plate. To do so, use the straps provided on the machine.
Pull the straps across the top of your foot. Secure them until they’re tight to the point your feet do not slide around on the foot plate.
Get into the starting position. The starting position for rowing is known as “the catch”. To get into the catch, bend your knees until your body is near the handle at the front of the machine. Grab the handle securely with both hands. Make sure your back is straight.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. When using a rowing machine, you’re moving one body part at a time — start with the legs. When you push off the foot plate, you will be using your quads and glutes to extend your legs.
Do not make the mistake of using your full body all at once during this exercise. Rowing properly means you are progressing from using your legs, then your core, then your arms in succession — not all at once in a single full-body move.
The muscles used for a rowing machine should be 60% legs, 20% core, and 20% arms/shoulders.
Keep your arms and torso in the original position.
Lean back into a 45-degree angle. Once your legs are straightened out, use your core and hamstrings to lean back to a roughly 45-degree angle, keeping your spine straight.
Practice arm isolations. Once your legs are straight and your back is tilted, you can practice including the arm movements.
Your core will remain engaged, holding your torso at a 45 degree angle as you pull the handle toward your chest.\
Bend your elbows in order to pull the handle towards your chest.
Pull the handle inward until it touches just below your chest.
This move will cause your latissimus dorsi to contract to stabilize the shoulder, the deltoids and triceps contract to pull the elbow back and the handle towards the sternum.
Extend your arms while reaching your torso forward. You will now begin to return to starting position, following the reverse sequence of movement — arms, core, legs. Extend your arms from your chest, then tilt your torso forward out of the 45-degree angle.
Extend your arms first and then hinge your torso forward at the hips.
Bend your knees to return to the starting position. Keep bending your knees until you’re back in the original position. You should have your knees bent and your body close to the front of the machine, with your hands firmly grasped around the handle. You can now do the movement again.