If you own a Total Gym and want to know how to use Total Gym as a rowing machine, you’re in the right place. This versatile home gym can indeed mimic the fantastic full-body workout of rowing. It’s a great way to build strength and cardio without needing a seperate machine.
How to Use Total Gym as a Rowing Machine
Setting up your Total Gym for rowing is straightforward. The key is adjusting the incline and using the right attachments. You’ll be using the glideboard and the pulley/cable system to perform a motion that works your back, legs, and arms all at once.
What You’ll Need for Your Setup
Before you start, make sure you have the correct accessories. Not all Total Gym models come with the same parts, so check your equipment.
- The main Total Gym unit with the glideboard.
- The pulley and cable system (often called the “lat bar” attachment).
- The rowing handle or a straight bar attachment that connects to the cables.
- The squat stand accessory is highly recommended for stability, but not always essential.
Step-by-Step Setup Instructions
Follow these steps to get your Total Gym ready for a rowing session. Taking time to set up correctly prevents injury and makes the workout more effective.
- First, lower the incline of your Total Gym. A lower setting, like level 1 or 2, is best for simulating the horizontal pull of rowing.
- Attach the pulley cables to the top of the machine’s frame, if they aren’t already. Ensure the cables are even.
- Connect your rowing handle or straight bar to the cable clips. Make sure it’s secure.
- If you have the squat stand, attach it to the front base of the Total Gym. This gives you a stable place to brace your feet, similar to the footplates on a rower.
- Sit on the glideboard facing the pulley system. Place your feet firmly against the squat stand or, if you don’t have one, against the front base of the frame itself.
- Grab the handle with an overhand grip, hands slightly wider than shoulder-width. Sit up tall with your knees bent.
The Perfect Rowing Form and Technique
Good form is everything in rowing. It protects your back and ensures you work the right muscles. The movement has four distinct phases, just like on a water rower.
The Catch Position
This is your starting position. You’re seated on the glideboard with your shins vertical and your arms straight out in front, holding the handle. Your back is straight, not rounded, and you’re leaning slightly forward from the hips.
The Drive Phase
This is the power part. Push through your legs first to straighten them, sliding the glideboard back. As your legs extend, lean your torso back slightly and finally pull the handle toward your lower chest. Your elbows should go past your body.
The Finish Position
At the end of the drive, your legs are straight, you’re leaning back slightly, and the handle is touching your torso near your ribs. Your shoulder blades should be squeezed together.
The Recovery Phase
This is the return. Reverse the sequence smoothly: extend your arms forward, hinge your torso forward from the hips, and then bend your knees to slide the glideboard back to the start position.
Common Mistakes to Avoid
Even with good intentions, it’s easy to develop bad habits. Watch out for these common errors to keep your workout safe.
- Using Your Arms Too Early: The power should come from your legs. Don’t start pulling with your arms until your legs are mostly straightened.
- Rounding Your Back: Keep your spine in a neutral, strong position throughout the entire motion to avoid strain.
- Shrugging Your Shoulders: Keep your shoulders down and away from your ears, especially at the finish of the pull.
- Rushing the Recovery: The recovery phase should be about twice as long as the drive. Don’t snap back to the start position.
Designing Your Rowing Workout
You can structure your Total Gym rowing sessions in many ways. Here are a few ideas to get you started, depending on your goals.
For Endurance and Cardio
Use a lower incline and focus on a steady, sustainable pace. Aim for longer time intervals.
- Row for 20-30 minutes at a consistent pace.
- Try intervals: 5 minutes moderate, 1 minute fast, repeat 4 times.
For Strength and Power
Increase the incline setting to add more resistance. This makes the movement harder and builds muscle.
- Perform 5 sets of 10-12 powerful, controlled strokes with higher resistance. Rest 60-90 seconds between sets.
- Mix in power strokes: 30 seconds of max effort pulls, followed by 60 seconds of rest, repeated 8 times.
Sample Full-Body Circuit
Combine rowing with other Total Gym exercises for a complete workout.
- Total Gym Rows: 3 minutes
- Glideboard Squats: 15 reps
- Push-ups (on the glideboard or floor): 15 reps
- Total Gym Pullovers: 12 reps
- Rest for 1 minute and repeat the circuit 3-4 times.
Benefits of Rowing on Your Total Gym
Why choose rowing over other exercises? The benefits are extensive and apply to almost every fitness level.
- Full-Body Workout: It engages your legs, core, back, shoulders, and arms in one fluid motion.
- Low-Impact: The smooth gliding motion is easy on your joints, making it a safe option for many people.
- Improves Posture: Strengthening the muscles in your upper back helps counteract slouching from desk work.
- Efficient: You get both cardiovascular and strength training in a single, time-saving exercise.
- Convenient: You get a great rowing workout without needing to buy or store a dedicated rowing machine.
Safety Tips and Precautions
Always prioritize safety to ensure you can keep working out consistently. A small injury can set you back weeks.
- Always perform a 5-10 minute dynamic warm-up before starting (arm circles, leg swings, torso twists).
- Start with a low incline to learn the movement pattern before adding resistance.
- Ensure all cables and attachments are securely fastened before each use. A loose clip can cause the handle to slip.
- Listen to your body. Sharp pain is a signal to stop. Mild muscle fatigue is normal, but joint pain is not.
- Keep your movements controlled, especially during the recovery phase. Jerky motions can lead to pulls or strains.
Troubleshooting and Modifications
Having trouble? Here are solutions for common issues and ways to adjust the exercise for different needs.
If You Don’t Have a Squat Stand
You can still row effectively. Sit on the glideboard and plant your feet firmly on the floor in front of the machine. You may need to bend your knees a bit more, but the movement pattern remains the same.
If the Cable Length Feels Wrong
Some people find the cables are to long for an ideal rowing position. You can sometimes wrap the cable around the pulley once to shorten it, but check your manual first to see if this is recommended for your model.
For Beginners or Those with Back Concerns
Focus on the leg drive and limit how far you lean back. Concentrate on pulling the handle to your stomach rather than your chest, and keep the movement shorter and more controlled.
FAQ Section
Can you really use a Total Gym for rowing?
Yes, absolutely. With the pulley attachment and proper setup, the Total Gym can effectively simulate the rowing motion. It provides a comparable full-body workout.
What Total Gym attachments do I need for rowing exercises?
You need the main pulley/cable system and a handle (rowing handle or straight bar). The squat stand is very helpful for foot placement but not strictly required if you can brace your feet securely elsewhere.
Is rowing on a Total Gym a good workout?
It is an excellent workout. It combines cardiovascular training with muscular endurance and strength building for your legs, back, core, and arms, all with minimal joint stress.
How do I set up my Total Gym for a rowing machine workout?
Lower the incline, attach the cables and handle, secure your feet (using the squat stand or the base), and sit on the glideboard facing the cables. Follow the form instructions for the rowing stroke.
What are some Total Gym rowing machine alternatives?
If you don’t have the pulley attachment, you can perform a similar horizontal pulling motion with resistance bands anchored in front of you. However, this won’t provide the same integrated leg drive as the Total Gym setup.
Can I lose weight by rowing on my Total Gym?
Definitely. Rowing is a highly effective calorie-burning exercise. When combined with a balanced diet and consistent workouts, it can be a key part of a weight loss plan.
Using your Total Gym for rowing opens up a world of fitness possibilities. It adds a dynamic, cardio-focused element to a system already known for strength. By mastering the setup and form, you get two machines in one, maximizing your investment and your health. Remember to start slow, focus on technique, and gradually increase your intensity for the best and safest results.