Instructions / Assembly

HOW TO ROW ON THE ROWER

Sit on the seat, place your feet in the footrests, and

adjust the straps to fit your feet. Then, hold the row bar

with an overhand grip.

Correct rowing form consists of three phases:

1. The first phase is the CATCH. Slide the seat

forward until your knees are almost touching your

chest. Pull the row bar until your hands are directly

above your feet.

2. The second phase is the DRIVE. Push backward

with your legs. Lean back slightly at the hips (not

at the waist), keeping your back straight. As you

straighten your legs, pull the row bar toward your

chest. Keep your elbows outward.

3. The third phase is the FINISH. Your legs should

be nearly straight. Continue to pull the row bar until

your hands are even with your chest.

After the finish phase, extend your arms forward and

pull the seat forward using your legs. Repeat this

sequence, moving through all three phases with a

smooth, fluid motion. Remember to breathe normally

as you row; never hold your breath.