An important element of the game of roller hockey is weight training. Serious roller hockey players need to make sure that they are in good shape, training not only on the rink, but also in the gym. It is important that these players have strong shoulder muscles and biceps. One exercise that a lot of these players like to do in order to increase their strength is to do the machine row weight training exercise. This is an alternative exercise to using dumbbells that can be very effective. Using a machine can be slightly safer as you do not have to worry as much about dropping a free weight. Additionally, you can easily change the amount of weight that you are using by changing the location of the weight pin.

The first step of doing a correct machine row exercise for your roller hockey weight training is to find a rowing machine. Unlike using free weights, you want to set up your own weight bench. Most public gyms offer a number of different kinds of rowing machines, so you should find the one that you are most comfortable on. If you are not sure which machine is a rowing machine, usually public gyms will have trainers that can assist you and point you in the right direction.

The next step of doing a correct machine row exercise for your roller hockey weight training is to properly position yourself on the machine's seat. If you're using the standard row machine, you should see handles parallel to your body. Set the machine up with the correct amount of weight and make sure that the handles are in the correct position for the length of your arms.

You should now be raised to do the machine row exercise for your roller hockey weight training. Grab under the handles and pull them back towards you until they are roughly at your chest. During the exercise, your elbows should go behind you, not off to the side. The machine will pull the weight back, and you should slowly allow it to so that you can perform your next row. You should not simply let go, but gently let the handles go back to where they started. There should be resistance along the way, so you are working now on the way back as well.

Sources:

Sports Fitness Advisor
Roller Hockey Equipment

references:
weight bench
Top Weight Bench