Owner's Manual
11
HOW TO EXERCISE ON THE ROWER
Sit on the seat, facing the footrests. Place your feet
i
n the footrests and adjust the straps to fit your feet.
Hold the handle with an overhand grip. Correct row-
i
ng form consists of three phases:
1. The first phase is the CATCH. Slide the seat for-
ward until your knees are almost touching your
chest. Pull the handle until your hands are close
to your feet.
2. The second phase is the DRIVE. Push backward
using your legs. Keep your back straight. Lean
back slightly at the hips (not at the waist) and
begin pulling the handle toward your chest. Keep
your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the handle
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,
moving through all three phases with a smooth,
fluid motion. Remember to breathe normally as you
row—never hold your breath.
Seat
H
andle
Footrests