EXERCISE BASICS: MACHINE SETUP

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At the start of the stroke, arms are straight, head is neutral and shoulders are level and not hunched.
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Upper body should be leaning forward from the hips with the shoulders in front of your hips.
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Armpits should come into your knees, which should be in between your arms.
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Heels can lift if needed.

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Begin the stroke by pressing or pushing down your legs, keeping your body relaxed and upright.
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As you move past the vertical, lean back slightly with your body (11 o’clock position) and keep your hands in a straight line.
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Pull the handle back at about belly button height, and keep your shoulders and wrists relaxed.
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Elbows should be past your body and the finish of the stroke.

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Extend your arms until they straighten, and lean forward from the hips towards the flywheel.
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Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward.
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Return back to the start position with shoulders relaxed and arms straight out.