Rowing machine: benefits and how to use it –

The rowing machine is far from the most disputed device in the gym. While some, like the leg press, work practically all day, the rowing spends most of its idle time, leaning against a wall or corner.

This may even seem like a bad thing, but it’s just one of the many advantages of the equipment: that is, you will rarely need to get in line to use it – or, then, take turns with someone.

But of course it doesn’t end there. “It is a device that contributes, for example, to a better posture, as it strengthens the dorsal region, always keeping the shoulders, abdomen, lumbar and pectoral structure well adjusted”, says physical education professional Bruno dos Santos Silva , technical manager of Smart Fit.

This translates into a more stabilized region and less prone to pain and injuries caused by stress, poor posture and even some exercises done incorrectly. The specialist lists all the structures worked on with the exercise:

Joints of the shoulders and elbows, which help in the movement of adduction of the scapulae (when we bring the two scapulae together when pulling the handle); Muscles of the shoulders and back (trapezius and latissimus dorsi); Biceps (during elbow flexion).

CONTRAINDICATIONS

Bruno explains that there are no contraindications for rowing on the machine — even pregnant women can do it, as long as they are accompanied by a professional! However, anyone who has a pre-existing injury to the regions involved during the exercise (i.e. shoulders, elbows, wrists or lower back) should avoid the device, or consult a specialist.

Finally, the physical educator also emphasizes the importance of adjusting the load to be used, respecting the limits of your body.

DIFFERENT FOOTPRINTS ON THE ROWING MACHINE

“The machine row can have some variations in its realization according to the way of the footprint/grip that the person promotes on the equipment”, explains Bruno. There are three possibilities:

Neutral: traditional grip movement, in which the hands go in the center of the gauntlet;
Open: hands are placed at the end of the gauntlet, further away from the center and with the palms facing downwards;
supinated: hand in the center of the grip, but facing upwards.

HOW TO REDUCE THE MACHINE

The expert ends by giving some execution tips:

“Sitting on the equipment with feet fixed on the ground, adjust the chest support so that the arms are extended when holding the machine handles”; “Adjust the support of the chest in the upper portion of the abdomen and in the pectoral region, keep the spine erect and contract the abdomen during execution – to keep the spine always adjusted and aligned”; “Work on breathing while performing the movement — I suggest inhaling as you move and exhaling as you return to the starting position.”