How to do it

1Strap your feet in and hold the handle with straight arms, knees bent.

2Push with your legs first, then lean back slightly, then pull the handle to your lower ribs.

3Return in reverse order: arms, body, then legs.

4Keep a steady rhythm you can hold.

Coach's tips

Main muscle

Supporting

Beginner

Rowing machine

Rowing on the machine: cardio that uses the legs, back and arms.

1Strap your feet in and hold the handle with straight arms, knees bent.
2Push with your legs first, then lean back slightly, then pull the handle to your lower ribs.
3Return in reverse order: arms, body, then legs.
4Keep a steady rhythm you can hold.

Same muscles, different equipment. Closest match first.

Video clips are for members