How to do it
Keep your wrists flat and in line with your forearms throughout each stroke.
- 1
Sit on the rowing machine with feet strapped in and grab the handle.
- 2
Start with legs bent and lean slightly forward, arms extended.
- 3
Push through your legs until they're straight.
- 4
Lean back to a slight angle and pull the handle to your lower ribs.
- 5
Extend your arms and then bend your knees to return to the starting position.
- 6
Repeat for the desired duration or number of strokes.
Expert tip
Use a powerful leg drive followed by a strong back pull, and finish with the arms. Reverse the sequence smoothly on the return.
Common mistakes
- ✕Pulling with the arms before the legs extend
- ✕Leaning the torso back past a slight angle
- ✕Rounding the lower back during the drive