Have you ever seen someone at your gym using the row machine, and seeing the exercise spiked your interest, but you didn’t know if the same repeated seated movement would be beneficial to you? We’re about to give you something you may not have considered when using the row machine. It’s not just simply rowing, but turning rowing into a lower body and lower back workout.
Dead lifts. Does the name sound familiarly painful, yet you do them because they’re awesome for building? We know how you feel! Truth be told, dead lifts can actually be a movement performed on the row machines. Crazy? Nope. Something that helps make any exercise routine fun and a great way to change things up.
- Using the foot straps, make sure your feet are locked in tight enough to keep them in place.
- Keeping your legs straight with a slight bend in the knees, holding onto the rowing handles, let the cable connected to the handles pull you forward from the hips in a slow motion, making sure you’re controlling the movement.
- Once you’re stretched forward far enough, use your hips to pull the handles back to the straight seated position.
- Repeat 3-4 sets of 8-12 with higher resistance or 12-15 with lighter resistance.
BOOM! Dead lifts done and you just made them more interesting and challenging!
Each rowing stroke can be broken down into a dead lift and a row. Talk about a full body workout and something different! Though you’re stationary, since all the muscles are working at once, that heart rate shoots up just as fast. Plus, the resistance is created by how hard you push or pull, so the intensity level is up to you.
The Fitmark Team