Adjust the foot straps so your feet are secure and aligned. Set the damper to a
moderate level (3-5 for beginners) and start with 3-5 minutes of light rowing to warm up.
Follow the rowing sequence: legs push first, then lean back slightly, and pull the handle to
your lower chest. Reverse the motion to return-arms extend, torso leans forward, then legs bend.
Keep a smooth, steady pace. Avoid jerking the handle or rushing the return. Focus on power
during the drive and controlled recovery for an efficient, full-body cardio workout.
Date Published: Nov 7, 2025
Last Updated: Nov 7, 2025
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