THE BASIC ROWING  

Fold your legs and slide the seat as close to the leg pedal as possible. Keep your hands straight without bending them at the elbow. Press on the pedal with your leg. The seat will automatically slide back and the legs will straighten up. The oar will be pulled by  the body  action and not by folding your arms. Come back to the front position by sliding the seat. Do it @ 15  -  20 reps/min for  2-3 minutes then go to the next exercise.  

BICEP CURL WITH SLIDE  

Fold your legs and slide the seat the seat as close to the leg pedal as possible. Slide the seat to the front position on the slide, change the grip to thumb out position on the handle and slide back on the seat as shown above. Press on  the pedal  while you pull the oar arm towards your arm  pit. Exercises your arms, back and legs. Do it @ 15 - 20 rep/min for 2-3 minutes.

ABDOMINAL PRESS  

This exercise is also called the Womb - to - Womb position. Your body is as in the starting position of Basic Rowing, but the hands are at the back of your neck, head resting on the knee. Then press on the pedal and push the seat edge and lean back to lie straight with your head resting on your head. Do it @ 12 reps/min for 2-3 minutes. Repeat this exercise at the beginning and at the end of the workout.

ADVANCE ROWING

This exercise is not advised for any person having back problems. This is a very advanced aerobic exercise. It helps to lose maximum calories and strengthen the back to the maximum level. Sit in the basic rowing position, go back by straightening your legs, the body is folded over the legs and pull of the oar arm by straightening your back and not by folding the hands. No sliding action either. Do it @ 10  to 12 reps/min for 2 - 3 minutes.

ALTERNATE ROWING - WITHOUT SLIDING

Slide the seat to the middle point on the slide i.e. Root of the oar arm. The legs are half bent, pull each oar - arm one at a time till your arm - pit by pulling in active and pushing in passive. Do it alternatively with both  hands. Thus you workout your forearm, biceps and lats. It helps in toning the sides of your abdomen. Do it @  10 - 12 rep/min for 2-3 minutes. 

LOWER CHEST PRESS

Sit reverse on the seat with your back to the pedal. Watch position of the oar arm as above. The handle is held lower than other exercises. Press the oar arm together to exercise your chest. This is to exercise your lower group of chest muscles, i.e. for hanging breast, loose chest muscle. This is an excellent toner for the front of the chest. Press the oar arm together with side to exercise your chest. Do it @ 15 to 20 reps/min for 2-3 minutes.

REVERSE BENCH PRESS - WITHOUT SLIDE

Sit reverse on the seat with your back to the pedal. Hook your foot on the edge of the slide bar with your heels on the rubber studs of the frame. Hold  the oar arm close to your chest and breathe in. In this exercise, the breathing is very important. Press on the oar arms and avoid bending your body forward during the press. Continue to breathe out during the press to give maximum benefit to your chest and  triceps. Do it @ 15 to 20 reps/min for 2-3 minutes

SHOULDER PRESS

Rest your feet on the center bar as shown above. Take your back seat by sliding. Sit in reverse seated position, but here  the shoulder and elbows are held higher as shown above. Now press the oar arm slowly to feel the pressure on the elbow. This is a very good exercise for your shoulder muscles. Fold your legs and slide the seat as close to the leg pedal as possible. Do it  @  8 to 10 reps/min for 2 minutes.

UNDER HAND GRIP - ALTERNATE ROWING WITHOUT SLIDING

Pull each oar-arm one at a time till your arm-pit and pulling in active and pushing in passive. The grip of the arm comes under hand with your thumb in outside position on the handle. Pulling each arm one by one up to your arm pit without bending your body forward. It works on your biceps and pumps the rear deltoid also. A wonderful toner for your upper body and shoulder. Do it @ 8 to 10 rep/min for 2-3 minutes.

ABDOMINAL TONER 

In this exercise the leg position is same as of the reverse bench press. Do not slide on the seat. Hold the oar arm close to your chest. Now press the oar arm in the front by changing your body position forward trying to touch the knee with your forehead. Do not  press the oar arm by moving your hand. Feel the crunch in your abdomen while doing these sets. This is excellent toner for the mid-section of the body. You can slide backwards or tilt your body weight backwards to get added tone in your abdomen as shown. Do it @ 15 to 20 reps/min for 5 minutes. This is exercise is not advised for any person having back problems.

ALTERNATE PRESS

Put your thumb inside the handle grip. Press each oar arm alternatively. This is an excellent toner for your back of the arms (Triceps) and sides of your abdomen. Do it @ 15 to 20 reps/min for 2-3 minutes