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MODEL: S002145
How To Use The Rower
HOW TO MOVE THE ROWER
Stand behind the rower and lift the rear stabiliser until the rower will roll on the wheels. Then, carefully move the
rower to the desired location, and lower it to the floor.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the pedals, and adjust the straps to fit your feet. Hold the row bar with an
overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat forward until your knees are almost touching your chest. Pull the
row bar until your hands are above your feet.
2. The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the hips (not at the waist),
keeping your back straight. As you straighten your legs, pull the row bar toward your chest. Keep your elbows
outward.
3. The third phase is the FINISH. Your legs should be nearly straight. Continue to pull the row bar until your hands
are even with your chest.
After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this sequence,
moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row; never
hold your breath.
HOW TO ADJUST THE TENSION
To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row bar.
To increase the resistance, turn the resistance control clockwise; to decrease the resistance, turn the resistance
control counterclockwise. IMPORTANT: To avoid damaging the resistance control, stop turning it when turning
becomes difficult.
