Position yourself on the rower by sitting on the seat pad and strapping each foot into the foot plates. Grab a hold of the handle. Arms should be extended out in front of you, head is neutral and shoulders are level and not hunched. Upper body is leaning forward from the hips with the shoulders in front of the hips. Heels may lift as needed. Then proceed to press your feet away from you extending your legs fully, swing the back through to a vertical position and finally pull your arms towards you with force and lean your upper body back slightly. The handle should be held lightly below your ribs. Reverse the movement by extending your arms first, then leaning forwards from the hips. Once your arms have cleared your knees, bend your knees and slide forwards on the seat. Repeat the sequence and perform the exercise for the designated time or distance.