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Rowing, Stationary

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Rowing, Stationary - Exercise Guide

Step 1

Seat on a rowing machine. Your heels must be comfortably pressed against the foot pedals and secured by straps.

Step 2

Set the program you want for this exercise.

Step 3

Hold the handle with both hands. This is your starting position.

Step 4

There are three steps for using the rowing machine: initial, secondary, and recovery. For the initial phase, come forward on the rower with your knees bent and against your chest. Your upper body should be slightly leaning forward. Maintain a good posture as you do this. For the second phase, push your foot against the foot pedals as you extend your legs. Bring your hands to your upper abs and squeeze your shoulder to the back as you do this. Use your leg and hip muscles to avoid putting too much stress on your back.

Step 5

For the recovery phase, straighten your arms and bend your knee as you bring your body forward again. Continue until you’re back to the initial phase.


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