A rowing machine is a highly-efficient piece of cardio gym equipment, providing a full-body workout that strengthens your arms, legs and back. One of the best things about a rowing machine workout is that it can be as high-intensity or as low-impact as you please. Here are the basic steps to using a rowing machine for the first time:
Sit upright on the seat with your back straight, knees bent and feet secured in the holding straps. Grab the oar in front of you with both hands.
Push your legs forward to straighten them out. At the same time, pull the oar toward your chest while bending your elbows out to your sides.
Bend your knees and lean forward to bring yourself back to the position you started with.
This completes one stroke — repeat as many times as desired. You can straighten your legs at a slower pace first and gradually increase your speed from there.