Rowing Machine

Secure your feet, bend your knees, and grip the handle. Lift your chest and draw your shoulders down.

Push with your legs first, lift your torso, then pull with your arms. Transfer force through your legs and back rather than pulling with your hands alone.

Straighten your arms first, hinge your torso forward, then bend your knees to return. Keep the same tempo instead of rushing the recovery.

Feel your leg drive flow naturally into the pull along your back and lats. Think first about pushing from the footrests rather than pulling the handle.

Pulling with a rounded lower back builds fatigue quickly. Brace your core and maintain a neutral spine.

Exhale during the pull and inhale during the recovery. Take fuller breaths as your stroke becomes longer.

At first, give yourself a longer recovery instead of pulling harder. Prioritize a consistent stroke length over speed.