1 - Sit on the rowing machine seat and secure your feet firmly in the foot straps, ensuring the strap sits across the widest part of your foot.
2 - Grab the handle with an overhand grip, keeping your arms fully extended and your back straight with a slight forward lean from the hips.
3 - Push through your legs first, driving powerfully with your heels while keeping your arms straight and back upright — this is the drive phase.
4 - As your legs approach full extension, lean your torso slightly back (to about 11 o'clock position) and then pull the handle toward your lower chest/upper abdomen.
5 - Squeeze your shoulder blades together at the end of the pull, elbows passing close to your sides.
6 - Reverse the movement by extending your arms forward first, then hinging your torso forward, and finally bending your knees to return to the starting position — this is the recovery phase.
7 - Maintain a smooth, controlled rhythm throughout, aiming for a drive-to-recovery ratio of approximately 1:2.
