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- Sit on the rowing machine and secure your feet with the straps so they are snug but comfortable.
- Grip the handle with both hands using a relaxed, overhand grip.
- Begin in the “catch” position: knees bent, shins vertical, arms straight, and torso leaning slightly forward with a neutral spine.
- Initiate the stroke by pushing powerfully through your legs, then hinge your hips backward to engage your glutes and core.
- As your legs straighten, pull the handle toward your lower ribs, keeping elbows close to your body.
- Finish in an upright position with legs extended, shoulders relaxed, and handle at your chest.
- Reverse the motion in a controlled sequence: arms extend first, then torso hinges forward, and knees bend to return to the start.
- Maintain a smooth rhythm and steady breathing.
