1. The Setup
Adjust the rowing damper to 5 or 6. Take a seat, strap in. The straps should cross where your toes join your feet. Take hold of the handle, palms down and thumbs around.
Straighten your legs and arms, sit tall, lean back slightly, and pull your elbows behind and below your shoulders. The handle should be at your chest. This is the finish and start position for the stroke.
3. The recovery
From the finish position, straighten your arms then lean forward slightly. Your shoulders should be just in front of your hips. Sit tall, with your arms level and over your knees. Your legs should still be straight. Maintaining the angle between your shoulders and hips, slide forward to the front of the machine by bending your knees.