How to use :- 1. Start position: Sit on the rower with your feet securely fastened in the foot straps. Grab the handle with an overhand grip, keeping your arms extended, shoulders relaxed, and core engaged.
2. The catch position: Push off with your legs, extending them fully while keeping your arms straight. Lean slightly forward from the hips, maintaining good posture, and ensuring that your back remains straight.
3. The drive: Initiate the movement by driving through your legs, pushing against the footrests. As your legs straighten, lean back slightly, engaging your core and using your back muscles. Maintain a smooth and controlled motion throughout the drive phase.
4. The finish: As your legs straighten and your torso leans back, pull the handle towards your lower chest. Your elbows should bend and point outward as you draw the handle back, keeping it close to your body.

Benefits :- Full-body workout: Rowing is a highly effective full-body exercise that engages multiple muscle groups simultaneously. It targets muscles in the legs, hips, core, back, arms, and shoulders. As you push off with your legs, pull with your arms, and engage your core, you work your entire body, promoting overall strength and muscular development.