1 - Sit on the rowing machine seat and place your feet securely in the foot straps, tightening them so your feet are firmly held in place.
2 - Grab the handle with both hands using an overhand grip, keeping your arms fully extended and your knees bent with your shins approximately vertical.
3 - Begin the drive phase by pushing through your legs, extending your knees while keeping your back straight and arms still.
4 - As your legs near full extension, lean back slightly to about 11 o'clock position and then pull the handle toward your lower chest/upper abdomen.
5 - Finish the stroke with legs fully extended, torso slightly reclined, and elbows drawn back past your sides with the handle at your lower chest.
6 - Begin the recovery phase by extending your arms forward first, then hinging your torso forward over your hips, and finally bending your knees to slide back to the starting position.
7 - Repeat the sequence in a smooth, controlled rhythm maintaining consistent breathing throughout.
