How To Use The Rower - Pro-Form 440 R User Manual

HOW TO USE THE ROWER

HOW TO ADJUST THE RESISTANCE
To vary the
intensity of your
exercise, you
can adjust the
resistance that
you feel when
you pull the row
bar. To increase
the resistance,
turn the resis-
tance control (A)
clockwise; to
decrease the
resistance, turn
the resistance
control counterclockwise. IMPORTANT: To avoid
damaging the resistance control, stop turning it
when turning becomes difficult.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the pedals, and
adjust the straps to fit your feet. Hold the row bar with
an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are above
your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
HOW TO DO CURL EXERCISES WITH THE ROWER
Stand on the foot
plates (B), facing
the rower. Hold
the row bar with
A
an underhand or
overhand grip.
Next, raise the
row bar until
your hands
are level with
your shoulders.
Keep your back
straight and keep
your elbows at your sides. Then, lower your hands
to the starting position. Repeat the exercise as many
times as desired.
HOW TO MOVE THE ROWER
Stand behind the rower and lift the rear stabilizer in
the indicated location (C) until the rower will roll on
the wheels (D). Then, carefully move the rower to the
desired location, and lower it to the floor.
13
C
B
D