Sit on the rowing machine, strap your feet securely into the foot pads, and grip the handle with an overhand grip.
Slide forward on the seat until your shins are vertical, arms extended, and body leaning slightly forward from the hips.
Initiate the drive by pushing through your feet, extending your legs powerfully.
As your legs near full extension, lean back slightly and pull the handle to your lower chest, squeezing your shoulder blades together.
Reverse the motion by extending your arms forward first, then hinging at the hips, and finally bending your knees to slide forward.
Maintain a smooth, continuous rhythm for the prescribed time or distance.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 500 meters or 10 minutes steady state | Form mastery, neural adaptation |
| Intermediate | 4 sets of 500 meters or 20 minutes steady state | Hypertrophy, moderate loading |
| Advanced | 5 sets of 500 meters or 30+ minutes steady state | Strength, high intensity/volume |