Rowing Machines have become one of the most known equipment in today’s world which offer you a lot of benefits and advantages.
But there are some not so common moves which you could perform with the help of your rowing machine and still get the desired result. You don’t need to row for these work outs but you can still utilize your rowing machine, sounds incredible right?
Here are a few work outs which you can perform with the help of your row machine without actually rowing on it:
Keep the seat near the machine end and lie on your stomach parallel to the machine rail. Keep your palms on the floor and at shoulders-width distance. Put your toes on the seat and assume the plank position. Hold this position for 30 seconds.
Move your machine seat to one corner so that it doesn’t interfere with your work out. Now, get two 1-3 pound dumbbells and hold them close to your chest. Place your right toe on the rail facing towards the machine and bend your knee such that it follows the sight of your toe.
Now bend forward your body from waist up towards the direction of your toe. Once you have assumed this position, move your left toe to the left side of the rail and then without changing your position, take your left toe above the rail and touch the right side of the rail. Do 8-10 reps of this and then switch the legs and repeat this for the other leg too.
Make yourself comfortable on the seat of the machine and strap in your feet. Now push your seat backward and extend your arms forward. Grab the ends of the bar in an underhand grip and pull it towards your chest.
Make sure that your shoulders are away from your ears and then lean back from waist up in a 45 degree angle. Now, do one rep by bending your elbows and bringing the bar towards your shoulder, this will ensure that your biceps are kept occupied. Keep the bar near your shoulder for a few second and then release it back to its original position.
Keep the rower seat near the rail end side. Now grab a 1 – 3 pound dumbbells in both the hands and hold them at your sides with the palms facing each other. Stand with your back to the seat, your toes facing in the direction of the machine’s back and on the right side of the rail.
Keep your hips straight while facing forward and then place your right toe on the seat behind you with heel up. Your right knees should be behind your right toes and slowly lower your body till your right thigh is parallel to the ground. Hold this position then use your left heels to push up and go back to the original standing position. This would constitute as one rep. Do 10 more of these and then switch the sides.
Plank Knee Push
Place the seat to the front of the machine and keep your upper body faced towards the rail end. Place your palms on the ground near the rail end and keep your hands at a shoulder-width apart.
Now place your toes on the seat and place your body in a straight line parallel to the machine rail. Make sure that you keep your shoulders away from the ears and then slide the seat forward with the help of your legs. Ensure that your knees come near your chest in each forward seat movement. Hold this position for a few seconds and then release.
Sitting Diagonal Twists
Sit on the seat and strap your feet in. Grab the middle of the bars with an underhand and keep your right hand on your right hip. Now, lean back by 45 degrees and stretch out your left arms.
Now turn your left palm towards your body on the left side while trying to elbow the space behind you. The moment bar reaches your left side, turn your body left and hold this position. Then release and turn back towards the machine and release your hold on the bar too. Complete 10 reps of this and then switch sides.