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- Sit at the rowing machine and adjust the chest pad and seat height so the handles are at mid-torso level when you’re seated upright.
- Place your feet flat on the floor or on the footrests, and grip the handles firmly with your palms facing inward or down, depending on machine design.
- Initiate the movement by drawing your shoulder blades back and down (scapular retraction), then pull the handles towards your torso.
- Keep your elbows close to your body, driving them straight back as you pull.
- Avoid leaning back or shrugging; maintain core engagement and upright posture throughout.
- Pause briefly at the end of the pull, then slowly return the handles to the starting position with control.
