Adjust the foot straps so your feet are secure
Sit on the seat and place your feet on the footplates
Hold the handle with both hands
Keep your back straight and core engaged
Start with your knees bent and arms extended
Push with your legs first
Lean back slightly as the handle moves toward your body
Pull the handle to your lower ribs
Reverse the motion in the order arms, body, legs
Return smoothly to the starting position
Keep your movements controlled and steady
Breathe regularly throughout the workout
Stop if you feel pain or dizziness