Get more out of your workout with your Nemo water rowing machine!
Our multi-resistance bands bring variety to your rowing training and help you to concentrate on specific body zones, strengthen your muscles and increase your strength.
Find out how to attach the fitness bands to the rowing machine correctly here. We also have 30 versatile exercises for you, including training tips on how to do them correctly.
Resistance training for the whole body
Simply click which body zones you want to train.
Exercises for arms, shoulders & back
1: Biceps Curl Single
Bend your knees slightly, keeping your back and wrists straight. Extend your arms out in front of your body and bend them alternately. Keep your elbows close to your body.
2: Biceps Curl Bar
Bend your knees slightly, keeping your back and wrists straight. Extend your arms out in front of your body and bend them both at the same time. Keep your elbows close to your body.
3: Triceps Curl Single
Grasp the handle behind your head with one hand. Support your arm just below your elbow to keep it steady. Firmly push your arm straight up, avoiding jerky movements.
4: Triceps Curl Bar
Grasp the bar tightly with both hands and lower it behind your head. Stretch your arms straight up, keeping your stomach muscles tight to avoid arching your back.
5: Chest Press
Kneeling in a lunge position with your back knee on the floor, hold the bar at shoulder height in front of your chest. Firmly push it up and out above head height, keeping your stomach firm and your back straight.
Übung 6: Shoulder Press
Either kneeling or standing, hold the bar at shoulder height in front of your chest. Firmly push it up above head height, keeping your stomach firm and your back straight.
7: Cable Row
Hold the bar with your hands about a shoulder-width apart in an underhand grip. Stand upright with your knees slightly bent, keeping your back straight. Slowly pull the bar up level with your lower chest.
8: Bent Over Raise
Stand sideways in front of the rowing machine with your knees slightly bent. Bend forward and grasp the handle with the hand furthest away from it. Stretch your arm up and out and bring it up to shoulder-level.
9: Bent Over Row
Bend forward, keeping your back straight, with your arms towards the rowing machine. Pull the handles evenly up with both hands until they are at stomach-level.
10: Upright Row
Grasp the bar with your hands slightly less than a shoulder-width apart. Pull the bar up to chin level, until your elbows are level with your shoulders.
11: Good Mornings
Place the bar on your shoulders. Tense your whole body and bend forward from the hips, keeping your back straight, until horizontal. Keep your knees only slightly bent.
12: Pull Over
Lie flat on the floor with your arms stretched out behind your head. Hold the bar in a wide grip and bring it over your head and down to your hips, keeping your arms straight.
13: Lat Pull Down
Lie flat on the floor with your arms extended back past your head. Hold the bar in a wide grip and pull it towards your shoulders, keeping it parallel to the floor. Raise your head slightly to do this.
14: Lateral Raise
Stand sideways in front of the rowing machine. Bend forward and grasp the handle with the hand furthest away from it. Stretch your arm up and out, without rotating it, until it is at shoulder-level.
Exercises for abdomen & torso
15: Sitting Crunch
Lie on your back with your legs and upper back raised slightly off the floor. Bring your upper body up and at the same time pull your knees in towards your chest. Use your hands to stabilize your position.
16: Oblique Crunch
Lie on your side with your legs stretched out on top of each other, forming a line with your bottom and upper body. Bring your upper knee up to touch your upper elbow.
17: Cross Over Crunch
Raise your upper back slightly and pull your diagonally opposite elbow and knee together so they meet level with the centre of your body.
18: Bicycle Crunch
Lie on your back with the ankle cuffs on your feet. Alternately and as quickly as possible bring your right shoulder and your left knee together, then your left shoulder and your right knee.
19: Russian Twist
Sit on the floor, leaning slightly backwards with your legs bent and the bar on your shoulders. Turn your upper body alternately to each side, keeping your lower body as still as possible.
20: Woodchopper
Start with your hands level with the knee furthest away from the rowing machine. Keeping both arms straight, pull the handle diagonally upwards and outwards by rotating your upper body.
21: Side Bend
Stand sideways in front of the rowing machine. Bend your upper body to the side, keeping the arm with the handle extended the whole time. Just use the strength from your lateral abdominal muscles.
Exercises for legs & buttocks
22: Squats
Stand with your feet slightly more than a hip-width apart and the bar resting on your shoulders. Squat down until your thighs are parallel to the floor and the tank between your knees. Don’t bend your knees beyond the tips of your toes. Push your bottom backwards.
23: Squat Row
Start in a squat position with your feet a shoulder-width apart and your arms extended. Come into an upright position at the same time as pulling the bands back in a rowing movement. Keep your back straight throughout the entire exercise.
24: Side Squat
Stand sideways in front of the rowing machine with the ankle cuff on the foot furthest away from it. Take a big step to the side and squat down into a sumo position, keeping your arms crossed in front of your chest.
25: Lunges
Standing with your feet a hip-width apart and the bar resting on your shoulders, take a long step back with one leg. Bend the other leg at 90°, keeping your knee directly above your toes.
26: Side Lunge
Stand sideways in front of the rowing machine with the ankle cuff on the foot furthest away from it. Take a big step to the side and bend your knee, keeping it directly above your toes. Keep the leg nearest the rowing machine straight.
27: Kickbacks
Go down on all fours with the ankle cuff on the leg to be exercised. Stretch your leg backwards, tightening your bottom towards the end of the movement. Avoid jerky movements.
28: Hip Abduction
Stand sideways in front of the rowing machine with the ankle cuff on the foot furthest away from it. Slowly move your leg outwards as smoothly as possible, without moving your hip.
29: Hamstrings
Fasten the ankle cuffs and lie flat on your stomach. Pull your lower legs up over your heels towards your bottom. Keep your hips and upper body in contact with the floor the whole time.
30: Cable Pull Through
Bend your knees, keeping your back straight, and stretch your bottom backwards. Pull the handles between your legs, simply by straightening your knees and pushing your pelvis forward.
Attaching the resistance bands correctly to the rowing machine
- Firstly, make sure that your Nemo rowing machine is compatible with the multi-resistance bands and has the appropriate fixing point. Compatible water rowers have a thread for screwing in the metal eyelets. You will find the thread on the frame near the water tank and the transport wheels.
- Screw the metal eyelets included in the delivery into the thread.
- Now you can hook the carabiner clips on the resistance bands into the metal eyelets and start your resistance training.
Note: Fill the tank with water before starting your workout. A full water tank provides the weight necessary to keep your rower stable while exercising with the resistance bands. This then gives you more stability when performing the resistance exercises.
Compatible rowing machines
Note: The models Nemo IV (black) as well as Nemo III will have the attachment option from the beginning of 2022. The Nemo Compact is expected to be compatible from mid-2022.
More exercises with multi-resistance bands
You’re interested in more workout options? You can also integrate our multi-resistance bands into your vibration training or use them without rowing machine. Find out more now!
