Rowing Exercise with Excy Upper Body Ergometer

Quick tip: Optimal pin placement: Top hole (will vary). Sit on floor or in a bed. Open Excy, turn it around and place chrome base under sitting bones. Open Slide to leg length (if no Slide, legs will extend over the bar). Slightly lean upper body back, engage core while cycling arms. See more positions.

Rowing Exercise Excy Video

Rowing Exercise Excy Position Setup Overview

Using Excy for the rowing exercise is an easy to do while sitting on the floor or in the middle a bed. Open the Excy system, turn it around and place the Front Base (chrome bar) under your sitting bones for a snug fit. In this position, pin placement height will vary based on your size. Those with shorter legs will want the pin in a higher hole, longer legs in the lower holes. Test your distance and height by starting with the pin in the second hole. Open the Slide and adjust it to your leg length where you can comfortably place the balls of your feet on the Rear Base (yellow bar) with a slight bend in your knee. Lock the Slide in place. While hand cycling, the pedals should be as close to your shoulder height as possible with a 5-10 degree bend in your elbow. Adjust the pin position and Slide as needed (do not fully extend your knees or elbows). If on the floor, consider sitting on a pillow for comfort and lower back support. A Bosu Ball can also be added on the floor for complexity and core focus. Make sure your thumb is not near the crank arms as it may get pinched during cranking. Hand pedals or hand gloves can be added for comfort. Exercise: To begin the exercise, keep your feet on the Rear Bar and at the same time, slightly lean your upper body back and cycle forward with your hands (the bar will slightly lift with your feet slightly coming off the ground for an optimal workout). Squeeze your abdominal muscles as you pedal. The power of your stroke comes first from your core as you lean back slightly to pull the stroke to your chest and then extend your opposite arm forward, secondly from the arms, and lastly from the legs. Keep your chin up with your arms, spine, hips, and legs staying in line and facing forward. Avoid rounding your back. In this position, set the resistance easy to maintain a smooth stroke pattern (explore the reverse position for higher resistance). To make the exercise more difficult, come up more into a V-like position and do not let your feet touch the ground (This is a more advanced Excy exercise and is reserved for advanced exercisers with healthy spines as it subjects you to compressive forces that occur when you repetitively flex and extend your spine). See other Excy Rowing exercises for “Back and Forth”, “Isometric”, and “Backward” exercises. For more information, visit www.excy.rehab. Exercises provided by Excy Corporation.