Adjust the foot straps so the balls of your feet are secure
Sit on the seat and place your feet on the footplates
Hold the handle with both hands using a relaxed grip
Start in the catch position with knees bent, shins near vertical, and arms extended
Push through your legs first to drive the seat backward
Keep your back straight and core engaged as your legs extend
Lean back slightly only after your legs are nearly straight
Pull the handle toward your lower ribs after the leg drive
Reverse the motion to return to the catch
Extend your arms first during the recovery
Lean your torso forward slightly next
Bend your knees last to slide back to the starting position
Maintain a smooth, controlled rhythm
Keep your shoulders relaxed throughout the stroke
Breathe steadily while rowing
Adjust resistance or damper to a comfortable level
Stop if you feel pain or dizziness