GPK UPPERTONE - Manual (Page 23)

23
Narrow Grip Rowing
Narrow Grip Rowing
Rowing Exercise (Narrow)
1. Adjust the resistance on the left and right sides to the desired level.
2. Position the wheelchair in front of the row station so that when your hands are in the tri-pin system your
arms are fully extended. This will give you the maximum range of motion. Make sure you are sitting up
straight and are not leaning or hunching.
3. Adjust the height of the row station so that when your hands are in the tri-pin system your arms are parallel
to the ground. The hands should be just below shoulder level.
4. Then adjust the row station width so that when fully extended the arms are perpendicular to the chest.
5. To do the rowing exercise pull the rowing handles straight back in a motion parallel to your legs. Then
return your arms to the starting position.
6. You should pull smoothly only moving your arms, not your shoulders or body. Throughout the exercise
you should be sitting up straight without leaning or slouching.
7. It is also important that you maintain control throughout the entire range of motion. The return motion too
should be under your control.
8. Use the same motion for the desired number of repetitions.
9. You should usually do this exercise both arms at a time. However, if you find that you are being pulled
forward, and find that it helps to do so, in the beginning you can do this exercise one arm at a time with low
resistance.
10. Advance users may want to do this exercise one arm at a time with high resistance.
11. If required, you can do this exercise one arm at a time.
12. You may also want to start with a low resistance and a smaller range of motion, increasing both gradually
as you become stronger and more flexible.
13. Doing the rowing exercise rapidly with a low resistance is an excellent aerobic exercise.
14. Finally, in this exercise if you would like to increase the emphasis on the chest and back muscles raise the
elbow to slightly below shoulder level.