ProForm R 350 Instruction Manual - Page 9

HOW TO USE THE ROWING MACHINE Sit on the seat, facing the pedals. Place your feet in the pedals and adjust the straps to fit your feet. Hold the handle with an overhand grip. Correct rowing form consists of three phases: 1. The first phase is the catch. Slide the seat forward until your knees are almost touching your chest. 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 almost extended, 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. 9