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Pro-form 440R - PFRW3914 Manual

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14
HOW TO USE THE ROWER
HOW TO ADJUST THE RESISTANCE
To vary the
intensity of your
exercise, you can
adjust the resis-
tance that you
feel when you
pull the row bar.
To i n crea se t h e
resistance, turn
the resistance
control clockwise;
to decrease the
resistance, turn
the resistance
control coun-
terclockwise. 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, facing
the rower. Hold
the row bar with
an underhand or
overhand grip.
Next, raise the
row bar until
your hands are
level with your
shoulders. Keep
you 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
Foot
Plate
Resistance
Control
… 14 …


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