After finally having the Proform rowing machine on your home gym set up, you probably wondering how to run the machine for your first time.
Well, you are in the right place. The process is so easy and only takes less than a minute.
Follow this step by step guide on how to turn on Proform rower and successfully start using it for the first time.
Without further ado, let’s get right into it!
How To Turn On Proform Rower? Step-By-Step
The first step to turn on the Proform rowing machine is to,
1. Plug In The Power Adapter
Before committing this step it’s worth mentioning that the Proform must be grounded.
If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock.
Your rowing machine comes equipped with a cord with an equipment-grounding conductor and a grounding plug with three prongs.
Plug one end of the power cord into the receptacle on the frame of the machine, and the three-pronged end of the power cord into a power outlet.
2. Turn On The Console
After you finish setting up the power adapter, press any button on the console to turn it on.
This way the display will turn on and the console will be ready for use.
3. Adjust The Console Viewing Angle
In order to have the most comfortable and satisfying workout experience, you need to adjust the console to the desired viewing angle.
Here is how you can adjust the Proform console angle:
- Loosen the knob in the upright.
- Move the neck to the desired angle.
- And then tighten the knob.
4. Adjust The Foot Pedals
Another step to go through before jumping into the machine.
To adjust the Proform foot pedals, you need to:
- Sit on the seat and place your feet in the foot pads.
- Press the footrest bracket, slide the foot pad to the desired position, and then release the footrest bracket so that the tab engages a slot in the foot pad.
- Next , tighten the strap over your foot.
- Adjust the other foot pad in the same way, and make sure you adjust both foot pads to the same position
5. Start Rowing
Now your Proform rowing machine is ready for use. You need to adjust the resistance that you feel when you pull the row bar and start rowing.
To change the resistance, press one of the numbered Quick Resistance buttons or press the Quick Resistance increase and decrease buttons.
It will take a moment after you press a button for the rower to reach the selected resistance level.
Next, you need to learn about how to use the rower as well as the right rowing technique.
Here is how to use Proform rower:
There are three rowing phases the correct rowing form consists of.
In order to start rowing the right way and get the most out of your rowing workout, you need to get through each one of them.
1. The first phase is the CATCH.
This is when you slide the seat forward until your knees are almost touching your chest.
2. The second phase is the DRIVE.
The pushing backward movement with your legs. But try to lean back slightly at the hips (not at the waist), keeping your back straight.
As you straighten your legs, pull the row bar toward your chest, and keep your elbows outward.
3. The third phase is the FINISH.
This is the last phase where your legs should be nearly straight. Try to continue pulling the row bar until your hands are even with your chest.
After this phase, extend your arms forward and pull the seat forward using your legs.
Try to repeat this sequence, moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row, never hold your breath.
How To Fold Proform Rowing Machine?
Move into folded position
This is how to fold and store Proform rower:
- First slide the seat to the rear of the rail .
- Hold and lift the frame handle and the rail handle, and tip the rower forward onto the shields and the storage feet.
- Pull the rail handle inward until the folding clamp engages the bar on the stabilizer.
Move into unfolded position
To unfold the Proform rowing machine:
- Place your foot on a stabilizer foot and pull the rail handle outward to disengage the folding clamp.
- Hold the rail handle and the frame handle, then pull the rail handle outward, and lower the machine rail to the floor.
Make sure you are not holding or pulling on the console when moving the rower.
How To Activate Proform Rower?
Proform rowing machine is locked from use until you register with ifit.
The rower supports Bluetooth connections via the iFit–Smart Cardio Equipment app. Other Bluetooth connections are not supported.
Here is how to activate a Proform rowing machine console:
First, you need to download and install the iFit–Smart Cardio Equipment app on your Bluetooth compatible smart device to use it to activate your Proform machine.
On your iOS or Android device, open the App Store/Google Play store, search for the free IFit–Smart Cardio Equipment app, and then install the app on.
After you make sure that the Bluetooth option is enabled on your smart device, open the iFit Smart Cardio Equipment app and log in with your iFit account.
If you don’t have an iFIT account yet, setup the 30 day “free” trial and you can cancel it shortly after to avoid being charged.
Next, press the iFit Sync button from your rowing machine console. The console pairing number will appear in the display. and then select Pair Device option from the iFIT app navigation menu.
Once you identify your machine, click connect. Now you should see your Proform console begins to activate.
After you have paired with your equipment, your Proform machine is unlocked and can be used as normal.
How To Use Proform Rower Without iFIT?
You do not need to purchase an iFit membership to use the Proform rowing machine. You still can use your machine in manual mode and run a small selection of onboard workouts.
However, you will need a paid subscription to access iFIT’s full workout library.
With an iFit subscription, you’ll have unlimited access to all of iFit’s incredible, trainer-led content.
Workouts include high-energy studio workouts and global workout content, so you can get the best personal training right in your home.
If you are not interested in using these features and want to use your Proform rower without iFIT, hold down the Bluetooth or iFit button on the console for 30 seconds as soon as the machine is turned on to bypass the iFit activation.
This unlocks the Proform rowing machine console and puts it in manual mode where you can make your own choices or use the on-board workouts.
How to connect your heart rate monitor to your Proform console
If you are trying to connect both your heart rate monitor and your smart device to the console, you must connect your heart rate monitor before you connect another device.
Here is how to connect your Heart Rate Monitor to the console:
- Press the iFit Sync button on the console to connect your Bluetooth Smart heart rate monitor to the console.
- The console pairing number will then appear in the display. When a connection is established, the LED on the console will flash red twice.
If there is more than one compatible heart rate monitor near the console, the console will connect to the heart rate monitor with the strongest signal.
To disconnect your heart rate monitor from the console, press and hold the iFit Sync button on the console until the LED on the console turns solid green.
There are a number of steps to take in order to safely turn on a Proform machine and start using it successfully.
All you need to do is plug the power adapter into the machine frame and an appropriate outlet, turn the console, adjust the machine as it suits you best, and then you should be able to start using this machine without any issues.
How do you activate a ProForm rower without iFit?
If you are not interested in using the iFit features, hold down the Bluetooth or iFit button for 30 seconds to bypass the iFit activation.
This puts it automatically in manual mode where you can make your own choices or use the on-board workouts.