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Overview
The rowing machine was designed to simulate the movement of other rowing and pulling exercises. The focus of this machine is the upper back muscles. Depending on the grip you take while using this machine, greater stress can be placed on either the lower lats or on the higher back and shoulder muscles. Direct stress is placed on the lats, traps, rear shoulders (deltoids), biceps, and forearms.
Setup
Set a proper amount of weight on the rowing machine and adjust the seat up or down so that you can take a comfortable grip. Sit facing toward the machine with your chest pressed firmly against the chest padding provided. Place your feet firmly on the ground on either side of the seat. Take either the parallel grips or the overgrips in your hands.
Movement
Use the strength of your back muscles to pull your elbows back as far as possible. Pull your shoulders back at the peak of this movement so that the shoulder blades come closer together. Hold for a moment at this point of peak contraction, then slowly relax your back and shoulders and allow the weight to return to the starting position with your shoulders stretched forward.
Tips From the Trainer
Taking the lower parallel grips causes the palms to be faced inward toward each other. This places a greater amount of stress on the lower lats and may prove more effective in building overall mass. Taking the overgrips causes the palms of each hand to point downward toward the floor. Taking this grip shifts the emphasis of the exercise more toward the upper back and shoulders, especially the traps. Experiment with these grips and decide which one works best for you.
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