Pro-Form 440R User Manual page 13

HOW TO USE THE ROWER
HOW TO ADJUST THE RESISTANCE
To vary the intensity
the resistance
that you feel
when you pull the
row bar. To
increase the
resistance, turn
the resistance
control clockwise;
to decrease the
resistance, turn
the resistance
control counter-
clockwise.
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:
.
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.
.
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, facing
the rower. Hold
the row bar with
an underhand or
overhand grip.
Plate
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 until
the rower will roll on the wheels. Then, carefully move
the rower to the desired location, and lower it to the
floor.
Lift
here
Wheel
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