rowing to increase upper body strength

ADJD
ADJD Posts: 47
edited June 2009 in Health, fitness & training
i have just joined a gym and want to increase my upper body strength. there are no free weights so was gonna do a lot of rowing instead,also hoping this would correct my poor posture-i am very tall and tend to 'stoop' giving me a stiff neck and shoulders which riding seems to aggravate.
Orange G3

Comments

  • Surf-Matt
    Surf-Matt Posts: 5,952
    Just rowing won't make a lot of difference unless you stick the resistance very high. Also mind your posture on the rowing machine.

    Add press ups, pull ups (if you can), dips and similar and ask your gym to get some free weights - otherwise what kind of gym is it?!
  • SpinningJenny
    SpinningJenny Posts: 889
    Surf-Matt wrote:
    Just rowing won't make a lot of difference unless you stick the resistance very high. Also mind your posture on the rowing machine.

    Add press ups, pull ups (if you can), dips and similar and ask your gym to get some free weights - otherwise what kind of gym is it?!

    +1 to that!
    Ned Flanders: “You were bicycling two abreast?”
    Homer Simpson: “I wish. We were bicycling to a lake.”

    Specialized Rockhopper Pro Disc 08
  • AidanR
    AidanR Posts: 1,142
    Right, rowing...

    I'm a rowing coach, so this is kinda my specialist subject.

    Whilst it's handy that most gyms have rowing machines 99% of people don't know how to use them. At all. Rowing is a very technical sport & it takes years to master the stroke. Admittedly indoor rowing is a bit easier to get the hang of, but I implore you, do not just get on a rowing machine and go. You may be lucky to have reasonable natural technique, but if you don't you may end up injuring yourself. Try asking one of the members of staff at the gym to help you, though bear in mind they may have no real idea either. There's stuff on the Internet that may help you - look on Youtube for videos by Xeno Muller on erging technique.

    A few tips - keep the resistance below 4. It doesn't make you a wuss - it's what all rowers have it on. 10 will hurt your back. Remember that around 60% of your power comes from your legs & that these should be used for the 1st half of the stroke EXCLUSIVELY, keeping your arms straight & your body still. Then swing your back through in the 2nd half of the leg drive, then use your arms. Only about 10% of your power comes from your upper body (the other 30 from your mid/lower back) & this is from your biceps and upper back. Aim for a stroke rate of about 20 per minute, with a long, relaxed stroke & plenty of time on the way forward.

    Best of all, join a rowing club. You sound pretty suited to it.
    Bike lover and part-time cyclist.

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