Adjust the foot straps so the balls of your feet are secure and the strap sits across the widest part of your foot
Sit tall on the seat with your shins vertical, knees bent, and arms straight
Grip the handle lightly with both hands
Start each stroke with the legs, not the arms
Push through your heels and extend your legs first
Lean back slightly only after your legs are nearly straight
Pull the handle to your lower ribs after the legs and back have driven the stroke
Keep your wrists flat and your shoulders relaxed
Reverse the motion in this order: arms, body, legs
Return smoothly to the starting position
Keep your core engaged throughout the stroke
Maintain a steady rhythm and avoid rushing the recovery
Use a full range of motion without overreaching at the catch
Keep your back straight and avoid rounding your shoulders
Set the damper or resistance to a manageable level
Breathe steadily and stay consistent
Focus on smooth, controlled strokes rather than pulling with your arms alone