- Sit on seat. Position and secure feet on platform. Grasp
handle bar with mixed grip, over hand grip on one side and under
hand grip on side. With legs extended, pull handle bar to midsection.
- Side forward by flexing legs while extended arms forward
and quickly switching grip so hands are in opposite positions.
- Position arm with under hand grip between knees and opposite
arm down to side of leg.
- Slide back by extending legs. Arms remain straight.
- As knees straighten, pull handle bar back to midsection and
lean back slightly. Arm with overhand hand grip remains lower
than arm with underhand grip.
- Make sure handle bar is anchored on hook within reach before
feet are strapped.
- Intensity can be altered by damper setting and speed (strokes
per minute). Faster wheel spins creates greater wind resistance
on fan blades. Damper setting is like gears on a bicycle.
- Damper settings of 1-4 feel like rowing a sleek fast boat
- Damper settings of 6-10 feel like rowing a large canoe
- Choose a damper setting that is most comfortable. Rowing
with damper setting too high will reduce your output and may
increase risk of injury. Watch center display for power output
or speed. Also see normal rowing
- Scapula & Clavicle