Instructions

Sit on the machine and strap both your feet in to the foot holders and then grab hold of the rowing bar. To row back, push your legs into the foot holders whilst keeping your arms straight. As your body starts to move back, draw your arms strongly back, all the way into your body, with your elbows coming back behind you. To row back in, push your body forward using your hips, and extend your arms out. Continue the push with the legs and pulling with the arms. The harder you pull with your arms and push with your legs the more meterage you will get.