Rowing Machine

Instructions

1. 1

   Sit on the rowing machine with your feet strapped into the footrests.

2. 2

   Grab the handle with an overhand grip, arms extended and knees bent.

3. 3

   Push through your heels to extend your legs while keeping your back straight.

4. 4

   Lean back slightly and pull the handle toward your lower chest, squeezing your shoulder blades together.

5. 5

   Extend your arms back forward as you bend your knees and slide back to the starting position.

6. 6

   Maintain a smooth rhythm: legs, back, arms on the pull — arms, back, legs on the return.

7. 7

   Continue rowing at a steady pace for the desired duration or distance.

8. 8

   Cool down by gradually slowing your stroke rate before stopping.