How to do a rowing on rowing machine

The Stroke (Four Parts):

1. The Catch: Start with your arms straight, head neutral, and shoulders relaxed. Your shins should be vertical, and you should be leaning forward slightly from the hips.
2. The Drive: This is the power phase. Begin by driving powerfully with your legs. As your legs straighten, lean your torso back to about a 11 o'clock position. Finally, pull the handle into your lower chest/upper abs.
3. The Finish: At the end of the stroke, your legs are extended, your torso is leaning back slightly, and the handle is held at your lower chest.
4. The Recovery: This is the reverse of the drive. First, extend your arms. Then, hinge forward at the hips. Finally, bend your knees to slide back to the starting 'Catch' position.

Rhythm:

• The rhythm should be a powerful drive back and a controlled, patient recovery forward. Think "Power-Patience-Patience."