EXERCISE BASICS: MACHINE SETUP

Rower

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

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

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