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How to Row
1. Begin the stroke comfortably forward and push strongly back with your legs while keeping your arms and
back straight.
CatchRecoveryFinishDriveCatch
Catch and begin again.
Upper body tips forward
over your pelvis and
move forward.
Pull through with arms
and legs rocking slightly
back on your pelvis.
Push with the legs while
arms remain straight.
Comfortably forward
with straight back and
arms.
2. Begin to pull your arms back as they pass over your knees and continue the stroke through to completion
rocking slightly back over your pelvis.
3. Return to the starting position and repeat.
4. For further details regarding rowing technique please refer to our website at www.cybexintl.com.
How Often
• Begin with 5 minute training sessions once a day and aim for around 2:30 to 2:45 for 500m time. Row at a pace
that keeps the water circulating continuously between strokes.
• Progress a few minutes more each day until you are comfortable with 30-45 minutes training time 3 or 4 times
a week.
• This will provide aerobic endurance benefits, muscle toning and sufficient calorie burning to form part of a
weight loss program.
Warning: Always consult a doctor before beginning an exercise program. Stop immediately if you feel faint
or dizzy.
Vertical Storage
The Cybex Hydro Rower Pro can be stored in a vertical, upright position with use of the vertical storage stand
specified for this machine and with water in the tank. For safety, store on level ground in a suitable location, such
as a corner of a room. It is recommended that a non-marring material (such as a thin carpet or small towel) be
placed under the upper rear of the unit to avoid marring the unit or the floor.
Page 18 of 25
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