Rowing Straight-Back

1. Setup the Rowing Machine:

   • Adjust the footrests so that your feet are secure and your heels can rest comfortably. The straps should be tight but not restrictive.

2. Starting Position:

   • Sit on the machine with your back straight and core engaged.

   • Slide your seat forward until your knees are bent and your shins are vertical.

   • Grab the handle with both hands, keeping your arms straight.

3. Body Position:

   • Your shoulders should be relaxed, and your neck should be inline with your spine.

   • Ensure your elbows are slightly bent, and you are not locking your elbows.

4. The Rowing Motion:

   • Begin the movement by pushing through your heels, straightening your legs while maintaining a straight back.

   • As your legs extend, lean back slightly while pulling the handle towards your chest, leading with your elbows.

   • Maintain a smooth and controlled motion throughout each stroke.

5. Return Phase:

   • After the handle reaches your chest, extend your arms back out while leaning forward from your hips, keeping your back straight.

   • Bend your knees to slide the seat back into the starting position.

6. Breathing:

   • Inhale as you prepare to row and exhale as you pull the handle towards you.

Tips for Beginners

• Start Slow: Focus on mastering the technique before increasing the intensity.

• Stay Engaged: Keep your core tight to support your spine throughout the movement.

• Adjust Resistance: Find a comfortable resistance level that allows for a smooth stroke.

Safety Precautions

• Avoid hunching your back; keep it straight to prevent injury.

• Do not lock your knees during the movement.