Sit upright on the rowing machine, with your legs bent and your feet secured with straps. Your lower legs/shins should be near to upright. Hold on to the handle with your arms straight and good posture; your trunk is tilted forward from the hips, neck is in neutral position and shoulders are down.
Pull: Straighten your legs and simultaneously move your trunk from forward tilt to leaning backwards, followed by an arm pull. Pull the handle towards your lower ribs and keep shoulders down.
Return: First straighten your arms followed by tilting your trunk forward from the hips. Once your hands have passed your knees, bend your legs and return to the starting position. Continue rowing repeating from the pull.
Note:
- Do not shrug your shoulders.
- Use your strong leg muscles to initiate the row instead of rowing with just your arms.
