Machine Cardio Rowing

1. Begin by sitting on the rowing machine seat and secure your feet on the footplates with the straps tight enough so your feet don't move around as you row.

2. Grab the handles with a firm grip and start with your knees bent and your body leaning slightly forward, arms straight in front of you. This position is called "the catch."

3. Push back through your legs until they are straight while leaning your upper body back to about a 45-degree angle, pulling the handles to your lower ribs. This position is called "the drive."

4. Once your legs are extended and the handle is pulled back, begin the return by extending your arms out, then lean the upper body forward, and finally bend the legs to return to the catch position. This is called "the recovery."

Note: Rowing involves a smooth, continuous motion and it’s important to maintain proper form to prevent injury and ensure the workout is effective. It’s recommended to start at low resistance until you get accustomed to the motion.

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